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On Ramp Tuesday 112916 (D2W4)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row/400m Run @ 50% Effort

1 Round

PVC Series x8 each position

8 Shoulder Taps in Push up Position

8 “T” Push Ups

8 KB DL

Strength

Power Snatch (4×5)

Muscle Snatch + Power Snatch + OHS, 4-5 sets, SMOOTH movement!

Power Clean (4×5)

Muscle Clean + Front Squat + Power Clean + Front Squat + Clean, 4 heavy-ish sets! SMOOTH!

Accessory Work

Complete this section only if athete was present last week and was able to get in the power snatch/power clean work!!

 4 Rounds

• :30-1:00 Ring Plank

• 10x Muscle Snatch + OHS w/ empty Bar (AK)

• :45s Side Plank

• 10x Muscle Clean + Front Squat w/ empty Bar (AK)

• 10x Hanging Twisting Knee Raises

Conditioning

Optional;

If classes ran out of time yesterday, allow that option. If you were able to do yesterday’s conditioning complete the below;

3 Rounds;

8 TGU’s

8 Sumo DL Highpull (KB)

400m Row

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