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Wednesday 061417

CrossFit Buffalo – CrossFit


AMRAP 8 minutes

One arm KB clean x 10 each arm

Limbo lunge x 10 each direction-no weight

Bottom of squat calf stretch holding on rig

Hang clean x 3-5

Barbell Option A

Clean (4×3 all from AK)

IF athlete has trouble in positions/getting to bottom, between each set have them complete a bottom of squat hold w/ support (holding onto rings/rig, w/ KB, etc.), as well as Ankle work

Barbell Option B

1 Arm KB Clean (4 heavy sets of 8-12 on each arm)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (Muscle Clean from AK + Front Squat, 4 heavy sets)


Tabata hollow rocks (4:00)

Conditioning – For Quality

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

100 foot One arm front rack carry Right arm

15 One arm swings right arm

100 foot One arm front rack carry left arm

15 One arm swings left arm

Supinated grip hanging knee raises x 12

10 high lateral step ups each leg (hold KB farmer style in opposite hand of working leg)

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