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Monday 062716

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Hang power clean x 10

One-arm kettlebell front squat x 10 each side

Crab walks 25 feet

Barbell Option A

Power Clean (8×2)

8:00 EMOM, 2 Reps each minute @ 80-85% 1RM, both reps from floor

Front Squat (3×3 @ 95% 5RM)

Pause on rep 2, if pause is too difficult, remover pause but add a set in.

Barbell Option B

Double kettlebell clean (8×6)

8:00 EMOM, 6 Reps each minute AHAP

Front Squat (4×2 @ 95% 5RM pause on rep 1 )

Gymnastics

Warm-up (No Measure)

6 rounds

Chin Up Hold (6x :05-:30s)

Shoulder Taps 5 per arm (2 second hold in support position every rep)

Conditioning

Metcon (Time)

RxPlus:

For time: 21-15-9 reps

Double kettlebell Sumo deadlift high pull Green/Yellow

Ring dips(Men)/Ring Push-ups(Women)

Rx:

For time: 21-15-9 reps

Double kettlebell Sumo deadlift high pull Yellow/blue

Ring Push-up

Fitness:

For time: 21-15-9 reps

Double kettlebell Sumo deadlift high pull Blue/pink

Push-ups(Men) 15-12-9 reps (Women)

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