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Monday 121916

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

6 minutes

Inchworms 5 forward 5 backwards

One arm waiter squat x 5 each arm

Side planks arm extended x 30 seconds each arm

Barbell Option A

Clean complex (2 Clean from AK + 2 Push Press, 4 challenging sets)

o 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”

Clean (3x Clean from AK, 4 challenging sets)

All Groups

Front Squat (3-4×1 @ 95% 3RM)

Then 1×8 @ 75-80% 3RM

Gymnastics

Warm-up (No Measure)

Gymnastics: 3 rounds

Planche push-ups 10-15 reps

Twisting hanging knee raises x 7 each side

Conditioning

Metcon (Time)

For time:

30 Burpees

15 Clean and jerks 155/105

30 Burpees

For time:

30 Burpees

15 Clean and jerks 135/95

30 Burpees

For time:

30 Burpees

15 Clean and Jerks 95/65

30 Burpees

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