Thursday September 27 2018

 -Warm Up-

2 rds

10 shoulder openers

5 Cuban press+ohs

8 eccentric ankle dorsiflexion

5 lateral step ups

30 sec posterior banded distraction each side

Then 2 rounds 

3 high hang muscle snatches

3 low hang power snatch+ohs

3 full squat snatcher

-Strength-

Snatch Complex

(6 sets- building in weight start around 60%)

1 Power Snatch

+

1 Hang Squat Snatch (below the knee)

+

1 Over Head Squat

-WOD-

AmRaP 18

800m buy-in

Then AmRaP remaining time

30 pistols

20 HsPu 

10 hang power cleans 

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]