Tuesday March 19 2019

2 rounds

100 meter stiff legged row

5 broad jumps

8 sciatic nerve floss

5 Cuban press + overhead squat

Then

Get barbells out and warm up as a class

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 overhead squats

-WOD-

5 Rounds:

(30 total minutes)

0-2min.

500m/400m Row

For the row, keep a decent pace, but not 100% effort. 1:45 for guys and 2:00 for girls is pretty solid

2-4min.

Hang Power Snatch

For the snatches, make form a priority over reps. I want you getting warm each round so that you can hit something heavy later in the workout. 6-8 reps on the first 2 rounds should be more than enough. Then maybe eventually you will only be getting 2 or 3 reps and that’s what I am looking for.

4-5min.

Max Double Unders

5-6min.

Rest

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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