Thursday January 5 2017

 -Warm Up-

 

10 boot straps

10 Lunge w/rotation

Duck Walk down and back

20 Groiners

Side shuffle down and back

10 Jumping air squats

 

Then for quality

 

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 KB press ( each side )

 

-Strength-

 

Clean and Jerk

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 90%

Heavy Single ( 3 attempts )

 

 

-WOD-

 

2 RFT

 

50 doubles

25 deadlifts

50 doubles

25 hang clean

50 doubles

25 sh to oh

 

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]