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CrossFit Buffalo – CrossFit

Warm-up

2 Rounds:

Elbow to Instep x10

Hang Muscle Clean x10

Goblet Step Up x10

DKB Bottoms Up Squat x5

Barbell Option A

Power Clean (1 Power Clean + 2 Clean + 1 Push Press, 6x)

65-80% 2RM Power Clean

Front Squat (3×1 @ 100% 5RM)

Then, 2×5 @ 87% 5RM

Barbell Option B

Clean Pull (3 heavy sets of 8 all from BK)

Front Squat (3×1 @ 100% 5RM)

Then 2×4 @ 87% 5RM

Gymnastics

Eccentric Chin Up (6-7×1, as SLOW as possible, goal is :30s)

Wall Facing HS Hold (7x:20s)

Metcon

Metcon (Time)

21-15-9 of the following

Fitness;

DKB Front Squat 1/.75

KBS 1/.75

RX;

Front Squat 95/65

KBS 1.5/1

RX+;

Front Squat 135/95

KBS 2/1.5

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