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CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up:

2 rounds:

Elbow to instep

Inchworms

Crabwalks

Barbell warm-up:

Tall muscle-cleanx5

Front squatx5

Scarecrow cleanx5

Front squatx5

Power cleanx5

Front squatx5

Cleanx5

Barbell Option A

Power Clean (Complete the following complex 4x)

1. 2 Power Clean + 2 Split Jerks, work to 4 challenging/heavy sets

Front Squat (7×1 @ 100% 5RM)

1. After last single, complete 2×3 @ 96% 5RM, rest :30s between each set of 3

Barbell Option B

KB Complex (1 KB Clean + 8 Push Press, 5 heavy sets)

Front Squat (6×1 @ 100% 5RM)

1. After last single, complete 2×3 @ 94% 5RM, rest :30s between sets of 3

BB Option C – “Straight Outta On Ramp”

3 Position Cleans ((AK, BK, FL), 4 heavy/challenging set)

Above knee, below knee, floor

Front Squat (4×1 @ heaviest set of 5 from last week )

1. After last single take 1×5 @ 80% of weight used

Accessory Work

3 Rounds

o :30s Eccentric Chin Up

o 1-10 Strict Chin Ups/8-16 Strict Supinated Ring Rows

 Hold at the top for :01s each rep

o Batwing Rows x8, hold for :04s at top of each rep

Conditioning

Metcon (Time)

RxPlus

Five rounds for time:

1.5/1.25 pood Double kettlebell SDHP, 8 reps

Bar Muscle ups, 4 reps

Rx

Five rounds for time:

1.25/1 poodDouble kettlebell SDHP, 10 reps

Chest to bar Pull-ups, 8 reps

Dips, 6 reps (can sub push-ups)

Fitness

Five rounds for time:

1/.75 pood Double kettlebell SDHP, 10 reps

Burpees, 8 reps

Ring rows, 6 reps

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