Tuesday januarY 21 2020

 -Warm Up-

3xs

8/6 cal bike

8 up/downs

10 good mornings

Into…

3 rounds with barbell 

5 RDLs

5 hang muscle cleans 

5 hang power cleans 

5 box jumps (build in height)

-Strength/Skill-

Hang Power Clean

3-3-3

*Goal is heavier than the final set of loading in the workout.

(Score is Weight) 

-WOD-

 

FOR TIME* : 18 minutes 

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Goal is three increasing heights for the Box Jump.

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]