Monday July 3 2017

 -Warm Up-

 

3 rounds

 

10 shoulder openers

8 beat swings

10 over head squats

6 tall snatches 

 

-Strength-

 

Snatch

 

3-1-1-1

 

Work up to a heavy triple

Ideally 80-85% of max

 

Then

3 singles between 85-90%

 

Snatch pull

 

3-3-3-3-3 

 

-WOD- 

 

AmRaP 8

 

8 pull-ups

12 Wall Balls

 

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]