Friday november 22 2019

-Warm Up-

2 rounds

:30 mountain climbers

:30 up/downs

:30 air squats

:30 good mornings (pvc)

-Strength/Skill-

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for workout

(Led by coach)

3 power cleans with a pause in the catch

(Focus vertical torso)

3 power cleans with a pause in the catch into push press

(Aggressive drive)

3 power cleans with a pause in the catch plus push jerk

Into..

10 minutes

0:00-5:00

Build weight in clean and jerk

5:00-10:00

EMOTM 5

1 power clean and jerk

(Building to heavier weights than using in WOD)

-WOD-

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 1-2 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

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]