OnRamp Week 5, Day 2

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

With a partner

Row 800m (400 each, break ever 200m)

– 10 Walking Lunges each

20s Side Plank each

30 Shoulder Taps each

Row 400 (200m ea)

Strength

1a): Power Snatch (3×5)

– learn snatch progression

– banded pull-aparts between sets

– rest 60s

1b): Dumbbell Split Squat (3×8 each)

– rest 30s

– banded pushdowns 3×15

Metcon

BP Week 5, Day 2 (AMRAP – Rounds and Reps)

AMRAP 20:

250m Row

5 Power Snatch

250m Row

5 Power Clean