Tuesday, August 2 Gym Open @ 6:15am

DicFit wishes our man on the ground at Rio a safe and productive Olympic experience!

PREPARATION:

2 rounds of:

  • Row 300m
  • 10 KB Snatch L/R

STRENGTH:

Lots of Snatch work from Invictus ( shorter rest periods for us)

Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 3 reps of High Hang Snatch  @ 50%

Followed by…

Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 1 High Hang Snatch + 1 Hang Snatch @ 60%

Followed by…

Every 90 seconds, for 4 and 1/2 minutes (3 sets):

  • 1 Hang Snatch +1 Snatch @ 70%

Followed by…

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

  • 1 Snatch High Pull + 1 Snatch @ 80%

Followed by…

Three sets of:

  • 3 Snatch Pulls @ 90-105%
    Rest as needed

Met-Con WOD:

Three rounds of the following:

  • Row 400m
  • 8/6 Strict (ish) HSPU
  • 10 Chest to Bar Pull Ups
  • 20 KB Swings

REST 2 -3 minutes between rounds

Midline Action:

Then, perform 2 rounds of the following, not for time:

  • 20 Banded Glute Bridges
    Rest as needed
  • 6 Glute Ham Raises 
    Rest as needed
  • 60 second Supine GHD Straight Body Hold (or as long as you can until form breaks)
    Rest as needed

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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