Call Us: 716.601.7300

Monday 061917

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Elbow to instep x 5 each leg

Russian swings x 10

Step ups x 5 each leg

Power clean+front squat+clean

Barbell Option A

Power Clean Complex (Power Clean + Front Squat + Clean, 4 heavy sets)

Barbell Option B

Double kettlebell clean (DKB Clean + DKB Front Squat + DKB Sq Clean, 4 sets)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (Muscle Clean + front Squat + Power Clean, 4 sets )

All Groups

Step ups (4 challenging sets of 6 (each leg))

o In general, males 24”, females 20”

Gymnastics

4 rounds

Reaching sit-ups x 8

Reverse snow angels x 15-20

Conditioning

Metcon (Time)

RX

For time: 40-30-20-10

Alternating One arm kettlebell cleans from floor 1.5/1

Walking lunges (no weight)

Fitness

For time: 40-30-20-10

Alternating One arm kettlebell cleans from floor 1.25/.75

Walking lunges (no weight)

Leave a Reply

*

captcha

Please enter the CAPTCHA text