SatUrday aUgust 3 2019

-Warm Up-

3-4 minutes 

:30 of each exercise 

Jumping jacks

Mountain climbers 

Sit-ups 

Toes touches 

Arm circles 

Arm crosses 

Tuck jumps 

Then get out PVC and perform 5-7 reps of each. Led by coach 

Shoulder openers 

Snatch deadlift 

Tall shrug 

High pulls 

Hang muscle snatch 

Snatch drops 

Switch to barbells and then 

5 snatch DL

5 snatch high pulls 

5 muscle snatch 

5 hang power snatch 

-Strength/Skill-

10 minutes

15-12-9

Power Snatch*

*reps must be unbroken/increase weight each set/ rest as needed 

-WOD-

AmRaP 20 (with a partner)

400m run

21 toes to bar

7 OHS 135/95

Rx+155/105

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]