Tuesday October 16 2018

 -Warm Up-

2 rounds

6 Cuban presses

5 median nerve floss

10 squat+ thoracic rotation

5 kneeling jumps

Then with and empty barbell 2 rounds

3 high hang snatch pulls

3 low hang muscle snatches

3 mid shin power snatches

Coach leads the first round the. Correction for round 2

-Strength-

Three Position Power Snatch

X7 sets 55-65% of 1 rep max

*Pause 2 seconds at each position

Position 1) From Mid Thigh

Position 2) From Just Below The Knee

Position 3) Hover 2-3 inches Off Floor

-WOD-

12 minute cap

5 RFT

60 doubles

12 ring dips

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]