Tuesday, November 15 Gym open @ 6:15am

PREPARATION:

STRENGTH:

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

  • 1 rep of 3-Position Snatch @ 65-75%
    (high hang, mid-thigh, floor)

Followed by…

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

  • 1 rep of Hang Snatch + Snatch @ 75-85%

Followed by…

Every 90 seconds , for 7 and 1/2 minutes (5 sets):

  • 1 reps of Snatch @ 85-95%

Followed by…

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

  • 2 reps of Snatch Pulls @ 95-100%

Met-Con WOD:

15-12-9-6 reps of:

  • Hang Power Snatch @ 75/45
  • Airdyne or Row 
  • H-R Push Ups

REST 5 minutes

  • Row 6 rounds of: 20 seconds on; 40 seconds off
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About crossfitcphs

PE Teacher at Carleton Place High School
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