Monday december 30 2019

 -Warm Up-

2 rounds 

:45 bike

10 alt groiners 

10 bootstraps 

5 inchworms 

3 burpee broad jumps

Then…

3 rounds with empty barbell

5 snatch grip RDLs

5 Kang squats 

5 behind the neck press 

Snatch Prep led by coach!

-Strength/Skill-

 

ON A 25:00 RUNNING CLOCK… 

Build to 1RM Snatch

(Score is Weight) 

-WOD-

 

ON A 5:00 RUNNING CLOCK… 

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is total snatch Reps) 

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]