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Monday 091916

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Elbow to instep x 5 each leg

Crab walks 30 feet

Beat swings x 10

High step up x 5 each leg

Barbell warm-up:

Tall muscle clean x 7

Front squat x 3 (pause at bottom each rep fro 2 second hold)

Scarecrow clean x 7

Front squat x 3 (pause at bottom each rep fro 2 second hold)

Squat clean x 7

Front squat x 3 (pause at bottom each rep fro 2 second hold)

Barbell Option A

Clean complex (3 Clean (AK) + 2 Front Squat + 1 Jerk, 3 heavy set)

Front Squat (3×1 @ 100% 3RM)

1. then 75% 3RM for 2×3 pause on rep 2

Barbell Option B

Kettlebell Clean (3 DKB Squat Clean + 2 DKB PushPress, 5 heavy sets )

Front Squat (3×1 @ 100% 3RM)

1. Then take 75% for 2×3, pause on rep 2

BB Option C – “Straight Outta On Ramp”

Power Clean Complex ( 4 challenging sets of the below )

1. 2 Power Clean (BK, AK) + 2 Front Squat + 2 Push Press

Front Squat (Front Squat 3×1 @ 100% 3RM )

1. Then take 75% for 2×3 pause on rep 2

Accessory Work

3 Rounds

– 10x Scapular Pull Ups + :10-20s hang

– 12x Incline Y Raise + :01s hold at top of each

– 6x Pendlay Row, :05s hold at top of each rep + :05s eccentric each rep

Conditioning

Metcon (Time)

RX+

For time:

30 muscle-ups

Every time you take a break run 200 meters

RX

For time:

50 pull-ups

50 dips

Every time you take a break run 200 meters

Fitness

For time:

50 Ring rows

50 push-ups

Every time you take a break run 200 meters

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