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Monday 103016

CrossFit Buffalo – CrossFit

Warm-up

Warm-up:

Elbow to instep

Scorpion stretch

Prisoner duck walks

Barbell warm up:

Tall muscle clean x 10

Front squat x 5

Scarecrow clean x 5

Front squat x 5

Power clean x 5

Push jerk x 5

Squat clean x5

Barbell Option A

Power Clean Complex (Complete the below complex for 4 heavy sets )

1. 1 Power Clean (Fl) + 1 Clean (BK) + 1 Jerk (any style)

Front Squat (5×2 @ 93-95% 3RM, pause on rep 2 )

Barbell Option B

Single Arm KB Squat Clean (10:00 EMOM, 4 reps each arm each minute)

Front Squat (5×2 @ 93-95% 3RM, pause on rep 2 )

BB Option C – “Straight Outta On Ramp”

Power Clean (2 Power Clean from AK + 1 Front Squat)

1. Work to 4 heavy sets

Front Squat (Work to one heavy set of 3 )

Accessory Work

3 rounds

Supinated grip flexed arm hang-30 seconds(Scale to rings)

Hip hinge ring rows x 8

(https://www.youtube.com/watch?v=GJMdulRO5Po)

Conditioning

Metcon (Time)

RX+

Three rounds for time:

155/105 pound Hang power clean, 15 reps

15 burpees

RX

Three rounds for time:

135/95 pound Hang power clean, 15 reps

15 burpees

Fitness

Three rounds for time:

95/65 pound Hang power clean, 15 reps

15 burpees

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