Call Us: 716.601.7300

On Ramp Friday 102116 (D4W3)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

3 rounds

5 KB DL

6 Muscle Cleans + FSq

50′ OH Carry (very light)

:15s Side Plank

Strength

Power Snatch (4×3-8, focus on muscle snatching initially + OHS)

Power Clean (4×5-8)

Focus on muscle clean and work into power clean + ride down into front squat. If proficient we can move into full cleans (especially with time willing)

Conditioning

Metcon (AMRAP – Reps)

5:00 AMRAP

KB Snatch (alternating every 3 reps)

*Every 18 reps complete 5 burpees

Leave a Reply

*

captcha

Please enter the CAPTCHA text