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Monday 072516

CrossFit Buffalo – CrossFit

Warm-up

Duck walk


20 second pronated hang


Inchworms no push up


Beat swings x 10


Then:


Tall muscle clean x 7


Scarecrow clean x 7


Power clean x 7


Slow Front squat x 5 (Focus on tight positions)


Then:


Press from the split x 7


Jerk from split x 7


Split jerk x 7

Barbell Option A

Power Clean (Power Clean + 2 Split Jerk)

3x @ 55% 1RM, Split Jerks should be perfect, R :30s – 1:00 between each

Power Clean (up to 100% 2RM for 3×1)

Front Squat (90% 5RM for 4×3 )

Barbell Option B

Kettlebell Clean (KB Clean + 2 Push Jerk, light, jerks perfect, 3x)

Kettlebell Clean (3 heavy sets of 3 )

Front Squat (87% 5RM for 4×3 )

Accessory Work

3-4 Rounds

:20s Eccentric Chin Up

4x Incline Bench Y Raise

4x Ring Row 1116T

Conditioning

Metcon (Time)

RX+

3 Rounds for Time

21 Wall Balls 20/16#

15 T2B

9 Power Cleans 165/110#

RX

3 Rounds for Time

21 Wallballs 20/14#

15 T2B

9 Power cleans 135/95#

FITNESS

3 Rounds for Time

21 Wallballs 16/12#

15 T2B

9 Hang Power Cleans 95/65

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