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Monday 112116

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Tall muscle clean x 8 reps

Cossack squats x 10 each side

Farmers walk 100 feet

Barbell Option A

Power Clean Complex (Power Clean + Clean, 5 challenging sets )

1. Should be 80-90% of 1RM

Barbell Option B

Kettlebell Clean (4 challenging sets of 8 + 2 Squats after last rep )

BB Option C – “Straight Outta On Ramp”

Clean (4 challeneging sets of 3, all from AK )

All Groups

Front Squat (2×2 @ 95-100% 3RM)

1. After last set, take 2×5 @ 85% 3RM

Gymnastics

3 rounds

30 second pronated hang

15-25 Med ball push-ups (sub regular push-ups)

Conditioning

Metcon (AMRAP – Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Rx-155/105

Fitness-135/95

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