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Monday 051517

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Crab walks x 30 feet

Frog walks x 10

One arm kettlebell waiter squat x 10 each arm

Handstand hold x 20 seconds

Core work: Accumulate 1 min in L-sit on parallettes

Barbell Option A

Power Clean Complex (2x PClean + 2x Push Press, 4 heavy sets )

Barbell Option B

Double KB Complex (o 3x DKB Clean + 3x DKB Squat + 3x DKB Push Press )

4 heavy sets

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (Complete the below complete 4 times, )

o 1x Muscle Clean + 1x Power Clean + 2x Push/Strict Press

All Groups

Bulgarian split squats

3 Rounds

– 4-8x Bulgarian Split Squats @ 32-40% 1RM Back Squat

– 6x Step Ups each leg (w/ weight in goblet position)

– Rest 1:40 between each set

Gymnastics

3 rounds:

Scapular depressions x 20

Ring support or dip support x 20 seconds

Conditioning

Metcon (Time)

Kettlebell Elizabeth

21-15-9 reps

1.5/1 pood Double kettlebell squat cleans (from floor)

Ring dips

Rx is as written, No RxPlus

Scale to lighter bells and ring push-ups

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