Wednesday august 21 2019

 -Warm Up-

3 rounds 

10 Air Squats with a :01 pause in the bottom

5/5 Cossack squats 

5/5 single leg glute bridges :02 pause at top

Light Dumpster Run

-Strength/Skill-

 

5-5-3-3-1-1 

Back Squat

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

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+ 

-WOD- 

 

AMRaP 9

Dumpster  Run

5 Hang Power Clean 

7 Front Squats 

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
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