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Monday 121216

CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Inchworms x 5

Elbow to instep x 5 each leg

Pronated hang x 30 sec

Barbell Option A

Power Clean Complex (4 challenging sets )

o Power Clean + 3 Clean from AK, 4 challenging sets

– After last set, take 2 max effort sets of power cleans @ 80% of best weight hit, rest 1:00 between each set

– Can be also use odd implements, such as Axle’s or KB’s in the same base format.

BB Option C – “Straight Outta On Ramp”

Power Clean Complex (2 Power Clean + 2 Front Squat)

Complete 4 challenging sets

All Groups

Front Squat (82-87% 3RM for 3×5)

Gymnastics

3 rounds:

Flexed arm hang x 30 seconds

Crab plank hold x 30 seconds

L-sit x 10 seconds

Conditioning

“Mark J” (AMRAP – Rounds)

Mark J

Max rounds in 3 minutes of:

135 pound Power cleans, 12 reps

2 pood Kettlebell swings, 11 reps

Chest to bar Pull-ups, 11 reps

Rest 1 minute. Repeat for a total of 5 cycles.

In honor of Buffalo Firefighter Mark Jarczyk.

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