SatUrday december 7 2019

-Warm Up-

2 rounds each partner 

Partner 1*

5 single arm DB RDLs

+

5 single arm DB hang Cleans 

+

5 single arm DB snatch

Do all reps on one side

(Switch rounds next round)

Partner 2 will bike while P1 completes a round 

Into…

1 round each 

P1 performs 10 scap pull-ups + 5 Kip swings + 5 T2B/HKT

P2 performs banded face pulls and banded last pull downs until they are done 

-WOD-

 

PARTNER WORKOUT 

FOR TIM

20/16 Cals 

60 DB Snatch  50/35

50 Toes 2 Bar

20/16 Cals

-Rest 1:00-

20/16 Cals 

60 DB snatch 70/50

40 Toes 2 Bar

20/16 Cals 

-Rest 1:00-

20/16 Cals 

60 DB Snatch 100/70

30 Toes 2 Bar

20/16 Cals 

*P1 works while P2 rests. Workout must be completed in order. Partner can split the DB snatch and TTB any way. For the 20 sprint, each partner must sprint 10 Cals while the other partner rests. 

OPTIONAL COOL DOWN 

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side. 

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
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