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CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up: 2 rounds

10 One arm Russian swings each arm

Kettlebell halos 10 each direction

Goblet squat x 10

Barbell warm-up:

Tall muscle clean x 7

Scarecrow clean x 7

Front squat x 7

Clean x 7

Push press x 7

Barbell Option A

Clean complex

1.1 Power Clean + 1 Clean from AK + 3 Push Press, build to 4 heavy sets

Front Squat (4×3 @ 90% 5RM, pause on rep 2 )

*NOTE: Sorry guys, I spaced on programming, this percentage should be of your 3RM!!! Not 5RM.

Barbell Option B

Double kettlebell clean (10:00 EMOM, 8 reps each minute)

Front Squat (4×3 @ 86-89% 5RM, pause on rep 2 )

*NOTE: Sorry guys, I spaced on programming, this percentage should be of your 3RM!!! Not 5RM.

BB Option C – “Straight Outta On Ramp”

Clean complex (Power Clean + Front Squat + Clean, 4 heavy sets)

Front Squat (4×1 at 100%5RM)

1. Then take 75% for 2×5, pause on rep 2 and 4

2.*NOTE: Sorry guys, I spaced on programming, this percentage should be of your 3RM!!! Not 5RM.

Conditioning

Metcon (Time)

RxPlus

For time:

2/1.25 pood Double kettlebell Clean and jerk, 50 reps

Every time you set them down do 1 legless rope climb

Rx

For time:

1.5/1 pood Double kettlebell Clean and jerk, 50 reps

Every time you set them down do 1 rope climb

Fitness

For time:

1/.75 pood Double kettlebell clean and jerks, 50 reps

Every time you set them down do 5 burpees

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