Tuesday, August 16 Gym Open @ 6:15am

Sweet afternoon lift… Amelia, Keith and Les

PREPARATION:

Three rounds of:

  • Row 250m
  • 10 High Hang DB Power Cleans/8 Hang DB Cleans/6 DB Cleans (change each round to next set)

STRENGTH:

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

  • 3-Position Snatch @ 60%
    (high hang, mid-patella, floor)

Followed by…

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

  • 1 Hang Snatch + 2 Snatches @ 70%

Followed by…

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

  • 1 Snatch High Pull +1  Snatch @ 75%, 80%, 85%

Followed by…

Three sets of:

  • 3 Snatch Pulls  @ 90-105%
    Rest 2 minutes

Met-Con WOD:

Complete the following Chipper for time:

  • Row 500m
  • 50 Air Squats
  • 45 Double Unders
  • 40 Bench Hops
  • 35 Sit Ups
  • 30 Push Ups
  • 25 KB Sumo Deadlifts (no Highpull) 
  • 20 DB Push Press 
  • 15 Weighted DB Box Step Ups
  • 10Strict Pull Ups
  • 5 Man Makers 
  • Row 250m
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About crossfitcphs

PE Teacher at Carleton Place High School
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