Tuesday November 13 2018

 -Warm Up-

2 rounds

1 min row/ bike

10 Samson lunges

8 shoulder openers

5 Cuban press + overhead squat

Then with empty barbell

2 rounds

5 muscle snatches high hang

5 power snatch balances 

5 power snatch midshin

-Strength-

Take a few minutes to warm up

EMOTM x 3 – 3 power snatches

EMOTM x 3 – 2 power snatches

EMOTM x 5 – 1 power Snatch

(Building in weight)

  • start somewhere around 50-60%
  • Focus on form and technique
  • Try to keep shoulders over the bar as long as you can coming from the floor!

-WOD-

AmRaP 15

15/12cals row

5 Sh to Oh 

12 abmat sit-ups

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
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