Thursday April 19 2018

 -Warm Up-

2 rds

10 shoulder openers

5 kneeling jumps

20 sec L-hang or tucked hang

5 sotts presses with empty barbell

5 high pulls each side

With an empty barbell or pvc- 3 reps of each

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch balance

Hang power Snatch 


Work up to a heavy single Muscle Snatch


2 snatch high pulls + 1 power snatch

(2+1) x 7

*athletes can reset after each rep if they need to



35 doubles

20 KB snatches (10L/10R)

35 Doubles

20 T2B

35 Doubles

20 Kb should to overhead (10L/10R)

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]