Saturday february 29 2020

-Warm Up-

3 rounds 

10 scap push ups 

5 inchworm + pushups 

10 groiners + rotation

Into…

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2 rounds 

12 reverse lunges (no DB)

5/5 DB  strict press

10 broad jumps 

Into…

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1 round 

12 single arm DB reverse lunges 

5/5 DB push press 

10 box jumps/step ups 

-Strength/Skill-

With an empty barbell for 2 rounds 

5 RDLs 

5 Hang muscle cleans 

5/5 elbow punches (bar on back)

5 hang power cleans (pause :02 in catch)

5 front squats 

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Hang Power Clean*

 

-WOD-

AMRAP 18 

20 Box Jump Overs (24/20)

20 “Lunge” DB thrusters (35/25)

Every 3 minutes starting with 3..2..1.. go 

5 hang power cleans (185/125)

*Athlete executes an alternating reverse lunge with a thruster at the top.

(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]