Wednesday August 30 2017

-Warm Up-

 

Dynamic Warm Up

 

With a empty barbell

 

2x

 

3 back rack lunges each leg

5 good mornings + back Squat

(Good morning – drop hips (full-squat) then stand up)

5 pause back squats (3-5 seconds)

 

-Strength-

 

 

Back Squat

 

20 rep adding 5-10# from last week

 

Work up to a heavy single 75-85%

 

Then in 1 set , 20 reps

 

*No Gear

 

 

-WOD-

 

For Time : 4 rounds

 

400m run

15 T2B

15 Hang cleans

 

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]