Tuesday, July 5 Gym Open @ 6:15am

Chloe shows her Pops how the Ring Thing is actually supposed to work:)

PREPARATION:

2 rounds of:

  • 27 calorie row
  • 8 Hang Power Snatch with bar
  • 6 Hang Clean Snatch

STRENGTH:

Today’s Workout is based on a workout from CrossFit Invictus (ours has been modified)

PART A>

Take 8 Minutes to build to today’s heavy…

  • 3 reps of Snatch 

Drop back down to 65%, and then…

Take  7 minutes to build to today’s heavy…

  • 2 reps of Snatch 

Drop back down to 65%, and then…

Take 6 minutes to build to today’s heavy…

  • 1 rep of Snatch 

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

PART B>
Three sets of:

  • 1 rep of Snatch  @ 90% of today’s heavy single
    Rest as needed

Met-Con WOD:

Complete rounds of  7, 6, 5, 4, 3, 2, and 1 reps of:

  • Power Snatch @ 60% of todays heavy single
  • Overhead Squat
  • Box Jump 
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s