Monday january 27 2020

-Warm Up-

2 rounds 

10 shoulder openers 

10 scap pull-ups 

10 alt squat thoracic rotations 

Short rest

Into..

2 rounds 

5 PVC push jerks with :02 pause in lockout 

5 over head squats 

10 Kip swings 

Then go into toes to bar and hang snatch prep

-WOD-

 

EMOM 18 

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*choose which rep scheme to follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

FINISHER 

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

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]