Tuesday April 9 2019

 -Warm Up-

2 rounds

10 reverse lunges with overhead reach

8 eccentric ankle dorsiflexion

15 plate hops

5 kneeling jumps

Then with and empty barbell

5 elbow pass through

3 hang muscle clean

3 low hang power clean

3 mid shin power cleans

-Strength-

4 Rounds:

2min. of Max Power Cleans at 70%

30 second Transition

2min. of Max Double unders

2min. Rest

*Round 2 is 75%

*Round 3 is 80%

*Round 4 is 85%

* Realistically looking for 3-5 reps on the clean. If you can do more, go for it and if you are working on form and going lighter, than you need more reps 5-7

-WOD-

AmRaP 10

25 sit-ups

15 push-ups

3 strict pull-ups

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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