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Monday 120516

CrossFit Buffalo – CrossFit

Warm-up

6 minutes:

Elbow to instep x 5 each leg

Tall muscle clean x 8

Inchworms x 5

Kettlebell squat and curl x 10 (Hold bottom of squat and curl the kettlebell by the horns for ten reps. Focus on thoracic extension at top of curl)

Barbell Option A

Clean complex (Complete the following for 4 challenging sets )

2 Clean Pull Fl, BK + 1 Clean from BK

Barbell Option B

KB Complex (Complete he following for 4 challenging sets )

2 KB High Pull + 2 KB Clean + 1 Front Squat

BB Option C – “Straight Outta On Ramp”

Power Clean Complex (Complete the following for 4 challenging sets )

Power Clean +2 Clean from AK

All Groups

Front Squat (Front Squat 2×1 @ 100% 3RM)

After last single, take 3×3 @ 90% 3RM

Gymnastics

3 rounds

20 Scapular depressions on dip bars

5 second front leaning rest into 5 second wall facing handstand x 2 reps

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute running clock: For quality

Double kettlebell farmer carry RxPlus: 2/1.5 Rx: 1.5/1 Fitness:1/.75

First time you set the bells down do 5 ring dips or Ring push-ups

Second time you set them down 10 Goblet squats with weight from carry

Third time you set them down 15 back extensions

Continue repeating that cycle for duration of WOD

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