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On Ramp Monday 071816 (D1W3)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

800-1000m Row OR 400m Run

3 Rounds

8 Squats

10 Barbell Deadlifts (from mid shin)

5 Strict Press with barbell

Strength

Hang Power Clean (1 Hang Power Clean + 1 Front Squat, 6-10 sets tech)

Complete 3 rounds, rest and repeat. Goal is to pick apart technique. Realistically lets focus on making solid muscle cleans and really engaging the traps. We will be able to introduce getting under the bar a little more Friday!

Accessory Work

Cossack squats (4 heavy sets of 10 each leg with best ROM)

Push-ups (4×10, add weight if possible )

If troublesome, change angle, or put on rings

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