Call Us: 716.601.7300

Monday 050817

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Inchworms x 5

Lateral lunges x 5 each leg

Muscle clean + front squat x 5

Crab walk x 30 feet

2 rounds:

Crab plank x 30 sec

Side planks with rotaion x 10-15 each side

Barbell Option A

Power Clean (1x Power clean + 1x Front Squat, one heavy set)

Rest 1:00 between attempts, only 3 misses allowed

Barbell Option B

Double kettlebell clean (3xDKBClean + 8x DKB Squat)

Work up to one extremely challenging set, rest 1:00 between attempts

Muscle Clean Complex (4 challenging sets of the below complex;)

1x Muscle Clean + 2x Power Clean + 3x Front Squat, rest 1:20 between each set

All Groups

Front Squat

3 rounds

– 7-8x Front Squat @ 65-68% 1RM

– 12x Step Ups @ same weight used two weeks ago

– Rest 1:30 between each set

Gymnastics

3 rounds

Diamond push-ups x 10-20

Flexed arm rope hang x 10-20 seconds

Conditioning

Metcon (Time)

RX+

7 rounds for time:

155/105# Front squat, 7 reps

Ring dips, 7 reps

RX

7 rounds for time:

135/95# Front squat, 7 reps

Ring dips or ring push-ups, 7 reps

Fitness

7 rounds for time:

95/65# Front squat, 7 reps

Ring push-ups, 7 reps

Leave a Reply

*

captcha

Please enter the CAPTCHA text