Thursday december 26 2019

 

-Warm Up-

3 rounds 

12/10 Cals 

30 singles rounds 1 and 2

20 doubles round 3

5 RDL

5 hang snatch pull

5 hang muscle snatch

5 hang power snatch 

-Strength/Skill-

(16 minutes)

 

3-3-3-3

Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders. 

-WOD-

 

AMRAP  15

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)

Minutes 5-10…2 reps @ (135/95)

Minutes 10-15…1 rep @ (155/105)

**If trip-up on the rope, start the set of DU or SU over. 

If not enough bikes perform:

  • 12/10 cal row 

  • 10/8 ski

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]