Monday sePtember 16 2019

-Warm Up-

2 rounds (10 min cap)

10/7 Cals bike or row

10 shoulder openers -> 10 OHS

10 push ups -> 5 strict ring dips

10 scap pull-ups -> 5 strict pull-ups 

10 sit-ups -> 5 toes to bar 

Into…

Burgener warmup 

(Ideally empty barbell) 

3 down and up (dip drive)

3 high hang high pulls 

3 high hang muscle snatch 

3 snatch lands 

3 overhead squats 

3 high hang squat snatch 

-STRENGTH / SKILL-

 

Every 2 minutes for 20 minutes 

1 Power Snatch

1 Over Head Squat

1 Hang Squat Snatch

*Start moderate and build to heavy set of complex. 

-WOD-

20 minute cap

 

3 RFT

800m Run

30 Front Rack Reverse Lunges 

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. 

Scale to box hspu or light DB push press 

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]