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Monday 112816

CrossFit Buffalo – CrossFit

Warm-up

6 minutes:

Tall muscle clean x 8

Double kettlebell bottoms up front squat x 5

Jump rope 20 seconds of practice

Barbell Option A

Power Clean Complex (2 Power Clean (FL, FL) + 1 Clean (AK))

1. Work to 3 challenging sets

Barbell Option B

Muscle Clean Complex (3 Muscle Clean + Front Squat)

1. Work to 3 challenging sets

BB Option C – “Straight Outta On Ramp”

Clean (Clean from AK, 4×3 at challenging weight )

All Groups

Front Squat (Front Squat 4×1 @ 100% 3RM)

1. Then take 2×6 @ 85% 3RM

Gymnastics

3 rounds

Tempo pull-ups x 3 (5 second hold at top, 5 second eccentric)

Ball-up x 3 (Sub tempo banded lat pull downs x 5 same tempo as above)

Conditioning

Metcon (Time)

RX+

5 rounds for time:

Toes to bar x 10

Wall balls x 20

Double unders x 30

RX

5 rounds for time:

Toes to bar/Hanging Knee Raise x 10/15

Wall balls x 20

Double Unders/Single Unders x 30/60

Fitness

5 rounds for time:

Hanging Knee Raise/Weighted Sit Up x 10

Wall balls x 20

Single Unders/Step Ups x 30/12 each leg

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