Tuesday, February 2 Gym Open @ 6:15am

Abby McDonald and her Dad, terry, spend some quality time together…

PREPARATION:

Three rounds of:

  • 8 Lateral Box Jumps
  • 8 KB Snatch (4 R, 4L)

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

  • Muscle Snatch x 1 rep
    (build over the course of the three sets)

Every 2 minutes, for 6 minutes (3 sets):

  • High Hang Snatch x 3 reps @ 65%

Every 2 minutes, for 6 minutes (3 sets):

  • Hang Snatch x 2 reps @ 75%

Every 2 minutes, for 6 minutes (3 sets):

  • Snatch x 3 reps @ 80%

Every 2 minutes, for 6 minutes (3 sets):

  • Snatch x 1 rep @ 90%

Rowing WOD:

  • Row 1500m @ rate 22

REST 4 minutes

  • Row 1000m @ rate 24 (2 seconds faster per 500m split than ^)

REST 3 minutes

  • Row 500m @ rate 26 (2 seconds faster per 500msplit than ^)

REST 2 minutes

  • Row 250m @ rate 28 (2 seonds faster than 500m split than ^)

REST 2 minutes

  • Row 250m @ rate 30 (all out)

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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