Thursday May 9 2019

 -Warm Up-

2 rounds

10 squat + thoracic rotation

5 single arm push press with a 2 second pause at the top

5 jumping lunges each side

1 min single unders

5 elbow pass throughs

5 muscle cleans

-Strength-

Work up to a Max – (20 minutes)

*use the full 20 minutes for the Max Lift

Push Press+ Push Jerk + Jerk

Then perform (1+1+1)

  • 90% of daily lift
  • 95% of daily lift

-WOD-

AmRaP 15

Doubles unders / Power cleans

*every 2 rounds add 10# (each side for guys)

*every 2 rounds add 5# (each side for the ladies)

35 double unders

3 power cleans

Rounds 1+2 135/95

Rounds 3+4 155/105

Rounds 5+6 175/115

Rounds 7+8 195/125

Rounds 9+10 215/135

Rounds 11+12 225/145

 

POST WOD

 

3 sets of :20-:30 weighted plank

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]