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CrossFit Buffalo – CrossFit


Warm up AMRAP 8 minutes:

Inchworms x 5

Crab walks

Half kneeling bottoms up k bell press x 5-8 each arm

10 DARC swings

Review with coach:

Power clean

Squat clean

Push jerk

Split jerk

Barbell Option A

Power Clean Complex (Power Clean + Clean(AK) + Jerk, 4 heavy sets)

Barbell Option B

Muscle Clean Complex (MClean + Strict Press + 5 Push Press, 4 heavy sets)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (5x MClean + 5x Strict Press, 4 heavy sets)

All Groups

Front Squat (105-110% of best Clean and Jerk for 2-4×3)


3 rounds

Push-ups x 5-15 (scale to box push-ups if needed or add weight if you can do more than 15 however if adding weight keep reps to 10-15)

Jumping dip eccentrics x 5 (ring or bars)


Metcon (AMRAP – Reps)

Triple tabata:

Russian swings


Air squats

Four minutes (8 cycles) on each exercise. So 8 back to back cycles of swings then move onto sit-ups.

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