Wednesday October 9 2019

 -Warm Up-

2 rounds

1:30 Bike

14 reverse lunges 

7 bent over rows (empty bar) pause at chest 

7 jump squats 

7 barbell good mornings

Into..

2 rounds 

5 slow Deadlifts (pause mid thigh)

5/5 full grip elbow punches 

10 tall muscle cleans 

Position Drills

-Strength/Skill-

(18 minutes)

 

5×3 

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not a 3RM

-WOD-

For Time: 15 minute cap 

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

OPTIONAL FINISHER

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light) 

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]