Sunday march 8 2020

-Warm Up-

(10-12 minutes)

3 rounds 

10 shoulder openers 

5 inchworm + push up 

10 bootstraps 

10 tuck ups 

Into..

3 rounds (2 w/ PVC 1 w/BB)

5 dip drive shrug 

5 snatch high pulls 

5 snatch drops (bar overhead, drop into power position)

 -WOD-

3 SETS

8 Power Snatch (95/65)|(65/45)

10 V-Ups or Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (135/95)|(95/65)

15 V-Ups or Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (155/105)|(115/75)

30 V-Ups or Tuck-Ups

(Score is Total Time) 

STRENGTH (PoSt WOD) 

Bench Press

7-7-7

*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.

**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.

(Score is Load) 

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]