Thursday October 11 2018

 -Warm Up-

2 rounds

8 Cuban presses with plates

10 oh squats pvc

5 single arm presses each side

10 median nerve floss

Then together

3 high hang muscle snatches

3 low hang power snatches

3 midship hang squat snatches

One round guided, second round in there own with coach going around to make corrections

-Strength-

Hang Squat Snatch

(1,1,1) x 4 -5 sets – all singles

Building in weight starting around 65%

-WOD-

For time : 12 minute cap

12-9-6-3

Squat Clean

Push Jerk

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]