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Monday 101716

CrossFit Buffalo – CrossFit

Warm-up

1 round

Elbow to instep x 10

Inchworms x 5

Wrist stretch (Flexors and extensors)

Kettlebell Halo into goblet squat x 10 (Halo in one direction, squat, halo other direction, squat…)

Barbell warm-up:

Clean grip dead x 5

Muscle clean x 5

Scarecrow clean x 5

Power clean x 5

Clean x 5

Push press x 5

Barbell Option A

Power Clean

– Power Clean + Clean (Fl, Fl) + 3 Push Press, work to 4 challenging sets

o After last set complete 2×6 power clean + push press @ 55-60% of heaviest weight hit, rest 2:00 between each. Goal is to practice barbell cycling!

o If athlete is uncomfortable with that, move weight down to 35-45% of heaviest weight hit, and take all reps from AK

Front Squat (3×1 @ 100% 3RM, pause :01s on each rep)

 2×5 @ 86-90% 3RM

Barbell Option B

Muscle Clean (2 Muscle Clean + 3 Power Clean, all AK)

1. Work to 4 heavy sets

Front Squat (2×1 @ 100% 3RM, pause for :01s on each rep)

 3×3 @ 90% 3RM

BB Option C – “Straight Outta On Ramp”

3 Position Cleans (4 challenging sets )

Above knee, below knee, floor

Front Squat (3×1 @ 95-98% 3RM)

o 2×6 @ 88% 3RM, pause on rep 3 and rep 6 for :01s

Accessory Work

3 rounds

Pronated hang-30 seconds

Med-ball push-ups-15 reps

Straddle Hollow hold-30 seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 6 minutes: Ascending ladder

Double kettlebell front squat 1.5/1 pood

Box Jump 30/24

1,1,2,2,3,3 etc.

RX

AMRAP 6 minutes: Ascending ladder

Double kettlebell front squat 1.25/.75 pood

Box Jump 24/20

Fitness

AMRAP 6 minutes: Ascending ladder

Double kettlebell front squat .75/.5 pood

Burpees

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