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Monday 110716

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes:

Tall muscle clean x 8

Wall facing squat x 5

Inchworms x 5

Kettlebell halos x 5 each direction

Weightlifting

Clean

A: Clean 3×2 @ 80% of best single from last week, rest 1:30 between each set FL, BK

B: Muscle Clean 3 heavy sets of 5, rest 1:30 between each set All BK

C: Clean from AK, 3×3, rest 1:30 between each set

Front Squat

2×1 @ 100% 3RM, rest 1:00, then take 2×3 @ 90-92% 3RM, rest 2:00 between each set

Gymnastics

Warm-up (No Measure)

3 rounds

Headstand hold 10-30 seconds (Scale to tripod or Plank hold)

Two position Dumbell front raises x 6 reps

Neutral grip raise then supinated grip raise, that’s one rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

RxPlus

AMRAP 15 minutes:

Run 200 meters

Farmer carry 200 feet 2/1.5 pood

Free standing Handstand hold 30 seconds

Kettlebell Taters 15 reps 2/1.5 pood

Rx:

AMRAP 15 minutes:

Run 200 meters

Farmer carry 200 feet 1.5/1 pood

Handstand hold 30 seconds

Kettlebell Taters 15 reps 1.5/1 pood

Fitness:

AMRAP 15 minutes:

Run 200 meters

Farmer carry 200 feet 1/.75 pood

Plank hold 30 seconds

Kettlebell Taters 15 reps 1/.75 pood

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