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CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Bear crawls 50 feet (not stiff legged)

Inchworms x 5

Sky reaches x 10 each arm

Barbell warm-up:

Clean grip deadlift x 5

Shoulder press x 5

Tall muscle clean x 5

Push press x 5

Scarecrow clean x 5

Push jerk x 5

Clean and jerk x 5

Barbell Option A

Clean and Jerk (4 heavy singles, not max effort )

o After last set complete 2×4-7 Power Clean + Push Jerk @ 50% of heaviest weight hit, rest 2:00 between each

Front Squat (4×3 @ 90-95% 3RM, pause on rep 1)

Barbell Option B

Power Clean/Muscle Clean (4 heavy sets of 3 all from the floor )

o After last set complete 2×5-7 muscle cleans @ 50% of heaviest weight hit, all from BK

Front Squat (4×3 @ 87-92% 3RM, pause on rep 1 )

BB Option C – “Straight Outta On Ramp”

Power Clean (2 Power Clean AK, BK + 2 Front Squats, 3 sets)

Front Squat (Front Squat 6×1 @ 90% 3RM )

Accessory Work

3 Rounds

See saw bent over kettlebell row x 10 each arm (both arms move simultaneously passing at halfway point)

Pronated flexed arm hang x 20-30 seconds

Conditioning

Metcon (Time)

RX+

For time:

Row 500 meters

21 Toes to bar

Row 300 meters

15 Toes to bar

Row 100 meters

9 Toes to bar

RX

For time:

Row 500 meters

15 Toes to bar

Row 300 meters

12 Toes to bar

Row 100 meters

9 Toes to bar

Fitness

For time:

Row 500 meters

42 Sit-ups

Row 300 meters

30 Sit-ups

Row 100 meters

18 Sit-ups

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