ThUrsday march 12 2020

-Warm Up-

2:00 minute bike/row

Into…

2 rounds 

10 shoulder openers 

5/5 single arm Kettle bell swings 

7 inchworm+ pushup 

:20 jump rope*

Round 1 singles 

Round 2 doubles

Then take athletes through the following 

(5 minutes)

First round with pvc second round with barbell

5 snatch grip down and up

5 snatch grip high pulls 

5 muscle snatch 

5 snatch lands 

5 power snatches

-Strength/Skill-

Power Snatch Complex*

*build to a moderate weight focus on solid catch positions 

5 sets 

1 power snatch (floor)

+

1 hang power snatch

+

1 power snatch (floor)

-WOD-

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set) 

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]