Friday, February 6 Gym Open @ 6:20am

PREPARATION:

Using a pair of dumbbells

  • 4 Squat Clean
  • 8 Alternating Lunges
  • 4 Push Press
  • 8 Alternatining Romanian Deadlifts
  • 4 Thrusters
  • 8 Alternating Snatch

STRENGTH:

Every 2 minutes on the 2 minutes for 6 minutes:

  • 10 Back Squats @ 50% of your 1 rep Max (0:00 – 2:00)
  • 10 Back Squats @ 55% (2:00-4:00)
  • 10 Back Squats @ 60% (4:00-6:00)
  • REST 3 minutes
  • 10 Back Squats @ 65%
  • REST 4 minutes
  • 10 Back Squats @ 70%

Mini Met-con:

12 minute cap:

Snatch Cycling (4 styles: Power, Hang Power, Squat, Hang Squat):

  • 15 reps of each at 65

    Every time you drop the bar = 20 DUs

Weightlifting

Snatch Grip Deadlift 5 x 5 reps

Snatch Grip Bent Over Row 5 x 5 reps

Snatch Grip Behind the Neck Push Press 5 x 3 reps 

Skills + Drills

Clean Touch N’Go Cycling:

Work with Partner alternating

10+8+6+5+4+3+3+2+2+2+Five Fast Singles

You select loads

Loads increase as reps decrease

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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