Thursday March 28 2019

-Warm Up-

10 shoulder openers

5 cuban press

5 elbow to instep + rotation

5 V-Ups

Snatch Warm Up

Part 1

5 Snatch Grip RDL

5 Behind the neck snatch grip press

5 snatch balance

Part 2

1 x through

3 muscle snatch

3 hang power snatch

3 hang squat snatches

-Strength-

Snatch Complex

EMOTM 8

Snatch Grip Deadlift
Snatch High Pull

(from the floor)
Power Snatch

(From the floor)

-WOD-

AmRaP 9

Power Snatch 115/75

Over head squat 115/75

Toe 2 Bar

1 power snatch , 1 OHS, 1 T2B

2 power snatch , 2 OHS , 2 T2B

3 … 3… 3….

Etc

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]