Monday december 23 2019

 -Warm Up-

(10-12 minutes)

3 rounds 

Round 1

20 lateral bar hops

12 lunges 

12 good mornings 

5 burpees 

Round 2

20 lateral bar hops

10 step ups

10 deadlifts 

5 burpees 

Round 3

20 lateral bar hops 

8/8 elbow punches 

8 box jumps 

5 burpees

Then take athletes through the following 

  • 6 clean deadlifts 

  • 6 high hang clean pulls 

  • 6 muscle cleans 

  • 6 hang power cleans 

-Strength/Skill-

(15 minutes)

Hang Power Clean

Build to a heavy 3 rep Hang Power Clean

-WOD-

 

AmRaP 9

2-4-6-8…and so on

Hang Power Clean (115/75)

Box Jump overs  (24/20) 

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]