Tuesday december 10 2019

 -Warm Up-

AmRaP 8

8 DB suitcase lunges 

8/8 Arnold presses

8 DB sumo deadlift 

8/8 single arm Sumo deadlift highpull

8 pushups to downward dog

-Strength/Skill-

 

5-3-1 

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. 

-WOD-

 

DOUBLE AMRAP 

AMRAP 4 

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps. 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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