Thursday April 25 2019

 -Warm Up-

2 rounds

10 reverse step lunges with oh reach

5 quadaped(hands and knees) hip circles on each side in each direction

8 shoulder openers

6 eccentric ankle dorsiflexion

Then 1 round

3 hang muscle snatches

3 hang power snatches

3 hang squat snatches

-Strength-

(20 minutes)

Every 2 minutes x 5 sets

2 power snatch + 1 squat Snatch

Immediately into:

Every 2 minutes x 5 sets

1 power snatch + 1 squat snatch

-WOD-

For Time : 12 minute cap

1000m Row

50 DB snatches 50/35 (alt hands)

30 Toes 2 Bar

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]