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Monday 091216

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Inchworms x 5

Beat swings x 10

Cossack squats x 10 each leg

Barbell Warm-up:

Tall muscle clean x 7

Scarecrow clean x 7

Front squat x 7

Power clean x 7

Squat clean x 7

Barbell Option A

Power Clean (Complete the Below Complex 4x)

1. 2 Power Cleans from BK + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

2. Ascend sets, all 4 heavy sets do not need to be at the same weight!

Front Squat (Test 3RM )

Barbell Option B

Kettlebell Clean (Complete the below complex 5x )

1. 3 DKB Clean + 3 DKB Front Squat + 3 DKB PP, 5 heavy sets

Front Squat (Test 3RM )

BB Option C – “Straight Outta On Ramp”

Power Clean (Complete the Below complex for 5 challenging sets )

1. Power Clean + Front Squat + Push Press/Strict Press, 5 challenging/heavy sets

Front Squat (5×1 @ 5RM, then 1×5 @ 88% 5RM )

Accessory Work

3 Rounds, Rest as little as possible

– 3 Pull Ups/6 Ring Rows + :04s Eccentric + :20s Pronated Hang

– Bent Over Reverse Flies x10, hold at top for :01s

– 1:00 Plank + Weight (push up position)

Conditioning

Metcon (Time)

10 Double kettlebell cleans

1 Pull-up

9 Double kettlebell cleans

2 Pull-ups

8 Double kettlebell cleans

3 Pull-ups

7 Double kettlebell cleans

4 Pull-ups

6 Double kettlebell cleans

5 Pull-ups

5 Double kettlebell cleans

6 Pull-ups

4 Double kettlebell cleans

7 Pull-ups

3 Double kettlebell cleans

8 Pull-ups

2 Double kettlebell cleans

9 Pull-ups

1 Double kettlebell cleans

10 Pull-ups

RxPlus-2/1.25 pood, Chest to bar

Rx-1.5/1 pood, Pull-ups

Fitness-1/.75

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