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Monday 052217

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Inchworms x 5

DARC swings x 10

Lateral lumges x 5 each leg

1 arm k bell front squat x 7 each arm

Then:

Accumulate 1 min Ring push-up support (If strong enough turn rings out)

Barbell Option A

Power Clean Complex (Power Clean + Push Press + Push Jerk)

4 challenging sets

Barbell Option B

KB Complex (4 challenging sets of the below;)

o 2x DKB Clean + 2x DKB Squat + 6x DKB Push Press

BB Option C – “Straight Outta On Ramp”

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

o 1xMuscle Clean + 1x Power Clean + 4x Push Press/Push Jerk

All Groups

Front Squat (3 Rounds;)

– 4-6x Front Squats @ 70-73% 1RM

– 8x Step Ups w/ weight used last week

– Rest 1:40 between each set

Gymnastics

Warm-up (No Measure)

3 rounds

Dips x 3-5 (weighted if possible)

Twisting hanging knee raises x 7 each side

Conditioning

Metcon (Time)

For time:

21 Kettlebell snatches each arm

42 Double unders

15 Kettlebell snatches each arm

30 Double unders

9 Kettlebell snatches each arm

18 Double unders

RxPlus:2/1.25

Rx:1.5/1

Fitness:1/.75

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