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Monday 062016

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Elbow to instep

10 Clean grip deadlifts

10 Hang power cleans

10 kettlebell backsquats (hold bell same as kbell good mornings)

Barbell Option A

Power Clean (5 sets)

Power Clean + Clean, both from floor @ 90% 1RM Power Clean, 5 sets, rest 1:30 between each

Front Squat (4×3 @ 90% 5RM, pause on rep 2 )

Gymnastics

Warm-up (No Measure)

3 rounds:

Wall facing Handstand hold 30 seconds

L-sit sit-ups x 6-10

Conditioning

Metcon (Time)

RxPlus:

Three rounds for time:

Run 400 meters

200 foot Double kettlebell Front rack carry 2/1.5 pood

3/2 rope climbs

20/15 Push-ups

Rx:

Three rounds for time:

Run 400 meters

200 foot Double kettlebell Front rack carry 1.5/1 pood

2/1 Rope climbs

15/10 Push-ups

Fitness:

Three rounds for time:

Run 400 meters

200 foot Double kettlebell Front rack carry 1/.75

10 Calories on rower

10 Burpees

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