CrossFit Buffalo – On Ramp
500m Row/400m Run @ 50% Effort
PVC Series x8 each position
8 Shoulder Taps in Push up Position
8 “T” Push Ups
8 KB DL
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!
Complete this section only if athete was present last week and was able to get in the power snatch/power clean work!!
• :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
If classes ran out of time yesterday, allow that option. If you were able to do yesterday’s conditioning complete the below;
8 Sumo DL Highpull (KB)