Monday july 15 2019

 

-Warm Up-

2 minute easy bike/row 

:30 couch stretch (each side)

:30 tempo air squats (3 down 3 bottom 1 at top)

:30 hold in bottom of squat 

-Strength/Skill-

 

5×3

 (3 second decent – no pause in the bottom)

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo. 

-WOD-

 

EVERY 5:00 FOR 3 SETS 

12 Burpee Over Bar

12 hang Power cleans (135/95)|(95/65)

Run to and around Gateway Center sign twice 

*Rest the remainder of the time until 5:00 then start the next set. 

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]