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Monday 071116

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Elbow to instep

Hang muscle clean x 10

High step up x 5 each leg

Kettlebell backsquat x 10

Barbell Option A

Power Clean (4 sets Power Clean + Clean Fl, Bk @ 90% of 2 RM)

Front Squat (6×3 @ 90% 5RM Pause on rep 2)

Barbell Option B

Clean Pull (4 heavy sets of 5 alternating Fl, Bk )

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

Gymnastics

Eccentric pull-up (5×1, as slow as possible)

Conditioning

Metcon (Time)

RxPlus

Four rounds for time:

Run 400 meters

75 squats

Rx

Four rounds for time:

Run 400 meters

50 squats

Fitness

Four rounds for time:

Run 400 meters

30 squats

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