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CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Elbow to instep

Inchworms

Wall facing squats

Barbell warm-up:

Tall Muscle clean x 5

Front squat x 5

Scarecrow clean x 5

Front squat x 5

Power Clean x 5

Front squat x 5

Barbell Option A

Power Clean Complex (3 Power Clean (AK) + 1 Split Jerk, 4 heavy sets)

Front Squat (5×1 @ 5RM, rest :45s between each set)

Then 2×3 @ 98% 5RM, rest :30s between each set of 3

Barbell Option B

Kettlebell Complex (3 DKB Clean + 3 Push Press, 8:00 EMOM)

1. Try to constantly build weight!

Front Squat (5×1 @ 5RM, rest :45s between each set)

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

BB Option C – “Straight Outta On Ramp”

Power Clean (Power Clean + Front Squat, work to 5 heavy sets)

Front Squat (5×1 @ 5RM, then take 1×5 @ 84% 5RM)

*If On Ramp was just finished last week, take 4 sets to build to a challenging 5RM. Does not need to be allout max effort!!

Accessory Work

3 Rounds

o 3 Chin Up/6 Supinated Ring Row + :15s Eccentric Chin Up + :15s Supinated Hang

o Bent Over DB Row x8, hold at top for :03s

o 1:00 Plank

Conditioning

Metcon (AMRAP – Reps)

RX+

5 2-minute rounds:

4/3 Rope climbs

Max Double unders

RX

5 2-minute rounds:

3/2 Rope climbs

Max single unders

Fitness

5 2-minute rounds:

2/1 Rope climbs

Max single unders

*Rest 1:00 Between each round

*Scale Rope climbs with 10/8 Calorie Row

*Score is total number of DU/SU

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