Tuesday, October 25 Gym Open @ 6:15am

PREPARATION:

  • Snatch Warm Up
    • 3 Snatch High Pulls from the Hip
    • 3 Muscle Snatch from Knees
    • 3 Behind the neck snatch Press
    • 3 Power Snatch From the knees + Overhead Squat
    • 3 Snatch Balance
  • Sots Press: 3 sets of 3 – 5 reps. If you are able to hold onto a good position in the bottom of the squat, you may increase weight to a light load. 

 

STRENGTH:

Read the following link from the masterminds at Invictus:

Importance of Working From the Hang

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

  •  High Hang Snatch +  Hang Snatch @ 60%

Followed by…

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

  • Hang Snatch + Snatch @ 70%

Followed by…

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

  • Snatch High Pull + Snatch @ 80%

Met-Con WOD:

“The Good Life”
3  rounds of the following:

  • 500/440 Meter Row
  • 12 Burpees
  • 21 Box Jumps (Step Ups for Gillian)

About crossfitcphs

PE Teacher at Carleton Place High School
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