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Monday 111416

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Gorilla walk (Like duck walk but knuckles on ground) 20 steps

Inchworm x 5

Samson stretch x 5 each leg

Deadhang clean x 5

Barbell Option A

Clean (5×3 @ 70% 1RM, all reps from BK, rest 1:20 )

Barbell Option B

Muscle Clean

3x Muscle Clean + 3x Front Squat, 5 Challenging sets, rest 1:20 between each set

BB Option C – “Straight Outta On Ramp”

Clean (OR Power Clean, up to one challenging single)

1. focus on solid technique, not so much super heavy weight!

All Groups

Front Squat (4×1 @ 100% 3RM )

Gymnastics

3 rounds

Twisting hanging knee raises 5-7 per side

Planche push-ups 5-15

Conditioning

Metcon (Time)

For time: 30 “Curtis P’s” (1 Hang squat clean, Lunge right leg, Lunge left leg, Rack to overhead)

RxPlus: Bodyweight

Rx: ¾ Bodyweight

Fitness: Double kettlebell @ Challenging weight

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