Thursday january 9 2020

 -Warm Up-

2 rounds 

20 single unders 

5 inchworm + pushup 

5 Kb deadlift

5/5 Kb strict press

Into..

2 rounds 

20 fast singles 

10 tuck jumps 

5 Kb upright row

5/5 Kb push press

-Strength/Skill-

 

ON A 10:00 RUNNING CLOCK…

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight) 

-WOD-

 

DOUBLE AMRAP 

AMRAP 7 

10 Unbroken Double Unders•

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP 7 

10 KB Sumo DL High Pull (53/35)|(35/26)*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps) 

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]