Tues., March 13

WOD 120313:

BB Gymnastics

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec. (65, 95, 115, 135..)

Hang Snatch Hi-Pull and Hang Snatch

Hang Snatch Hi-Pull and Hang Snatch


Notes: The video shows the movement performed twice. All 7 sets should be performed as singles, not doubles. One set is 2 Hang Snatch High-Pulls followed by 1 Hang Snatch.

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.(115, 135, 145, 155, ..)

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg

(2:30; 2:31; 2:35; 2:40; 2:37)*Rest 2 minutes between rounds.

Rest 10 total minutes, then:

4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.


About crossfitcphs

PE Teacher at Carleton Place High School
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