Tuesday January 3 2017

 

-Warm Up- 

With a PVC:

20 Pass throughs

10 OHS

10 Pass throughs at bottom of OHS

Then

Snatch Warm up: 2 Rounds

 

5 snatch high pulls (hang)

5 Snatch grip BTN Press

5 Snatch grip BTN Push Press

5 BTN Push Jerks Balance

5 Snatch Balance

 

-Strength- 

 

3 – position snatch @ 65% of 1 RM

 

5 sets

 

Keep rest between sets at 1-2 minutes 

 

-WOD-

 

Partner WoD

 

15 min cap

40 Burpees
30 reps snatches 
30 Burpees
30 snatches 
20 Burpees
30 snatches 
10 burpees
Amrap snatches 

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

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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