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On Ramp Wednesday 042617 D2W42017

CrossFit Buffalo – On Ramp

Warm-up

1000M Row @ 60% Effort

2 rounds

5x Inchworms w/ :03s Plank in bottom position

4x Elbow to Instep (2R/2L)

:30s Bottom of Squat Hold (add barbell if possible)

:20s Supinated Hang – scale w/ :20s Supinated Ring Row Hang

Weightlifting

Muscle Snatch/Power Snatch/Snatch/OHS Overview

Muscle Clean/Power Clean/Clean/Front Squat Overview

Deadlift Overview – if possible or if time allows, work to 2 challenging sets of 8-10, NOT MAX EFFORT

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