Tuesday, November 1 Gym Open @ 6:15am

PREPARATION:

3 rounds of:

  • Row 20 calories
  • 10 OHS with bar
  • 10 Hang Power Snatch with bar

STRENGTH:

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

  •  5 reps of Snatch Press from Receiving 

Build over the course of the three sets.

Followed by….

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

  • 2 reps of (Snatch Push Press + Overhead Squat with Pause)
    (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets) of:

  • 3-Position Snatch
    (high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

Met-Con WOD:

20 minutes of “Throwback”:

  • Row 1 minute
  • Rest 1 minute
  • keep the transitions quick
  • Row at a pace between your 1km and 2km pace
  • score is metres rowed
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About crossfitcphs

PE Teacher at Carleton Place High School
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