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


Hang Squat Snatch

(1,1,1) x 4 -5 sets – all singles

Building in weight starting around 65%


For time : 12 minute cap


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]