Tuesday July 3 2018

-Warm Up-

2 rounds

10 shoulder openers

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups 

Then

3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin

-Strength-

Every 1:30 for 7 sets 

3 position snatch

High hips (pocket)

Low hang (knee)

Floor (tng)

* Start around 60-70% of Max Snatch

Rest 2 minutes

1 max effort set  of unbroken high hang snatches at 85% of the complex 

-WOD-

AMRAP 10

10 burpees

5 push jerks 

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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