Wednesday february 19 2020

-Warm Up-

2 minute Easy Row

Into..

3 rounds with a light DB

6 SA strict high pulls (L)

6 SA strict press (L)

25’ SA overhead walk (L)

6 SA strict high pulls (R)

6 SA strict press (R)

25’ Overhead walk (R)

-Skill/Strength-

Split Jerk Prep and Practice

1 round PVC / 1 round with Barbell

5 split jerk stance strict press

5 Tall Drop Jerks

5 Split jerks

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

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

(Score is Load) 

-WOD-

AMRAP 10 

6 Push Jerk (155/105)

15/12 Cal Row

(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]