Monday, January 19 Gym Open @ 5:20pm

PREPARATION:

  • 10 Shoulder Dislocates with PVC
  • 10 Good Mornings with PVC
  • 10 OHS with PVC
  • Bar Complex: 5 Snatch Deadlift; 5 Muscle Snatch; 5 OHS; 5 Snatch Balance

STRENGTH:

  • 5-5-3-3-1-1 Snatch (heavier each set)

Met-Con WOD:

The following can be scaled lighter to facilitate a more effective training experience; The idea is to go full-tilt for two minutes. 

Cycle 2 can be adjusted as well to elicit a better training stimulus.

The other option is to shorten REST to 2 minutes.

TWO CYCLES of the following:

2 minute AMRAP of the following:

  • 4 Deadlifts 225/135
  • 8 Box Jumps

REST 3 minutes

2 minute AMRAP of the following:

  • 4 Power Clean @ 155/65
  • 8 Pull Ups

REST 3 minutes

2 minute AMRAP of the following:

  • 4 Front Squats @ 155/65
  • 8 Toes to Bar

3 minutes REST

2 minute AMRAP of the following:

  • 4 Power Snatches @ 115/45
  • 20 Double Unders

FINISHER:

  • 10 Glute Ham Raises
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About crossfitcphs

PE Teacher at Carleton Place High School
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