Tuesday, March 29 Gym Open @ 6:15am

Role model!

  • Just a big shout-out to everyone for pushing so hard in the 2016 Open!
  • Next year we will have even more people laying it out!
  • Ben Blaine and Krista Bolger are organizing a BBQ Partner WOD fun comp at their cottage this summer – details will be forthcoming
  • I will put together a survey to see when we can get a crew to head to Landmark CrossFit to get some expert Oly Coaching – it will be on a weekend

PREPARATION:

3 SLOW rounds:

  • 15 Calorie Ski or Row
  • 10 Hang Power Snatch 75/55lbs
  • 5 Strict HSPU 

STRENGTH:

Every 2 minutes for 12 minutes complete 1 Misfit Snatch Complex:

  • 1 Squat Snatch +
  • 1 OHS +
  • 1 Hang Squat Snatch +
  • 1 OHS

Met-Con WOD:

adapted from CrossFit Metric

9 minute AMRAP of:

  • 8 Power Snatch @ 105/65
  • 8 Alternating Front Rack Lunges @ 105/65
  • 8 Strict Pull Ups

REST 3 minutes

  • Row 1500m

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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