Wednesday january 22 2020

 -Warm Up-

AmRaP 5

1 up/down

1 push up

1 air squat 

1,2,3… and so on

Get bars out and review snatch complex 

-Strength/Skill- 

 

EMOM x 8 MINUTES 

1 Power Snatch 

+

1 Squat Snatch

+

1 Overhead Squat

*Keep loading moderate.

(Score is Weight) 

-WOD-

15 minutes 

4 ROUNDS FOR TIME 

5 Power Snatches (95/65)|(65/45)

7 Ring Dips

12 wall balls

-Rest 2:00-

4 ROUNDS FOR TIME

5 Power Snatches (135/95)|(95/65)

7 Pull-ups

12 wall balls

(Score is Time) 

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]