TUeSday february 11 2020

-Warm Up-

:30 single unders 

:30 singles unders (left leg)

:30 single unders (right leg)

:30 backwards singles 

:30 doubles/attempts 

Then…

 

AmRaP 4

With a barbell 

5/5 single leg deadlifts 

5 strict press

5 push press 

5 push jerk 

10 lunges 

-STRENGTH/Skill-

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load) 

-WOD-

EMOTM 12 

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is 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]