Thursday December 29 2016

 

-Warm Up-

 

10 bootstraps

10 walking lunges with rotation

Duck walk down and back

 

Then

3 rounds

 

5 lateral step ups

3 kneeling/broad jumps

20 second forearm stretch 

 

-Strength-

 

Power Clean + Push Jerk

 

60% 2+1

70% 2+1

75% 2+1 x 3

 

2+1 = 2 power cleans plus 1 jerk

 

All singles no TNG

 

Clean pull

 

100% 4 sets of 3

 

-WOD-

 

AmRap 18- Partner

 

20 wall balls

20 KBs

20 burpee bar hop

20 hang clean

 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]