Call Us: 716.601.7300

On Ramp 102816 (D4W4)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

3 rounds

100′ Front Rack Carry

:20s Plank

100′ OH carry (50R, 50 L)

:20s Plank

100′ Farmer Carry

Strength

Specific Review and Questions (4×5 )

If there are no specific review questions or things the athlete wants to touch on, Power Snatch (Muscle snatch + OHS), and Power Clean (Muscle clean + front squat). Also try to cover some more basic push Jerk work.

Rope Footwork Drills (4×10 )

Leave a Reply

*

captcha

Please enter the CAPTCHA text