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Wednesday On Ramp 100416 (D2W1)

CrossFit Buffalo – On Ramp


Crossover Symmetry


Hollow Basics (4/5x (TBD))

Squat Basics (TBD by coach (around 3/4×8-12 light))

Add weight vests, Goblet DB Squats (use chest as a marker of torso position)

Deadlift Basics (3/4×8-12)

“Goodmorning” style hinging (hamstring development), can add weight vest to this

Add Farmer’s Handles to teach the proper tension off the ground

Use Lat Scaling to teach proper lat engagement


Metcon (AMRAP – Reps)

1/2 Rounds (Pending on Time availability)

:30 Seconds (1)

Max Effort Burpees

1:00 Minute rest (1)

:45 Seconds (2)

Max Effort Burpees

:45 Second rest (2)

1:00 Minute (3)

Max Effort Burpees

:30s Rest (3)

(1: 0:00-1:30)

(2: 1:30-3:00)

(3: 3:00-4:30)

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