Tuesday, October 11 Gym Open @ 6:15am

It was nice to have these folks show for the Turkey Blaster. A special treat for me was to have my brother Neil visit from Victoria on his birthday!

PREPARATION:

three rounds of:

  • Row 20 pulls
  • 10 KB Hang Power Snatch
  • 10 One-Armed KB OHS

STRENGTH:

Hang Power Snatch as follows:

  • Set 1 – 2 reps @ 60%
  • Set 2 – 2 reps @ 65%
  • Set 3 – 2 reps @ 70%
  • Set 4 – 2 reps @ 75%
  • Set 5 – 2 reps @ 80%

1st rep is from the High-Hang; 2nd rep is from the knee

Met-Con WOD:

From the main page of CrossFit HQ:

Complete rounds for 20 minutes of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Qquats
  • 20 pulls on the rower

Score is total calories rowed.

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About crossfitcphs

PE Teacher at Carleton Place High School
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