Tuesday october 29 2019

 

-Warm Up-

2-3 minutes of thoracic Mobility w/ foam roller

15 banded face pulls

10 DB strict press

5/5 split squats 

Into..

15 banded lat pull downs 

10 DB push press

10 alt jump lunges 

Into…

20 shoulder taps 

10 Barbell push jerks 

10 alt jump lunges 

-Strength/Skill-

ON A 18:00 RUNNING CLOCK… 

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders. 

-WOD-

 

“DOUBLE AMRAP”

AMRAP  4 

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP 3 

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar 

OPTIONAL COOL DOWN 

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back 

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]