Monday january 13 2020

 -Warm Up-

2 minute bike/ski/row

Into..

1 round

8 up/downs

8 Cossack squats 

8 shoulder openers

8 PVC back Squats 

Into..

1 round

6 burpees

6 PVC lunge shoulder openers 

6 overhead squats 

6 snatch grip sotts press 

5 reps of 

Down/Ups

Elbows high and outside 

Muscle snatch 

Snatch lands

3 snatch deadlift

3 high hang muscle snatch 

3 high power power snatch + 3 Ohs 

3 hang power snatch

3 squat snatch 

-Strength/Skill-

 

ON A 15:00 RUNNING CLOCK… 

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

-WOD-

AmRaP 12

10 Burpees 

12 Alt DB Hang Snatch (50/35)

50’ OH walking Lunge

(25 down/25 Back)

Athletes can choose to scale up the weight to (60/40)

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]