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Monday 071017

CrossFit Buffalo – CrossFit

Warm-up

8 Minutes

Step-ups x 5 each leg

Russian swings x 10

Beat swings

Power clean+push press+Push jerk

Barbell Option A

Power Clean Complex (Power Clean + Push Press + Push Jerk, 4 heavy sets)

Barbell Option B

Double KB Complex (Double KB Clean + 3 Push Press, 4 heavy sets)

BB Option C – “Straight Outta On Ramp”

Power Clean Complex (Power Clean + 3 Push Press, 4 challenging sets)

All Groups

Step ups (3 heavy sets of 6 on each leg)

Goal should be around 20-30% 1RM Front Squat

Males – General rule is to 24″ box

Females – General rule is to 20″ box

Accessory Work

Accumulate 2:00 each of front leaning rest and low push up hold

Conditioning

Metcon (AMRAP – Reps)

RX+

AMRAP 12:00:

2, 4, 6, 8, 10 reps repeating

Double KB Front Rack Step Ups 1.25/1

T2B

Box Jumps 30/24″

RX

AMRAP 12:00:

2, 4, 6, 8, 10 reps repeating

Double KB Front Rack Step Ups 1/.75

T2B/Hanging Knee Raise w/ T2B Kip

Box Jumps 24/20″

Fitness

AMRAP 12:00:

2, 4, 6, 8, 10 reps repeating

Double KB Front Rack Step Ups .75/.5

Sit Ups

Box Jumps 20/14″

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