Tuesday, November 29 Gym Opens @ 6:15am

PREPARATION:

  • Row 250m
  • 10 KB Snatch R
  • Row 200m
  • 10 KB Snatch L
  • Row 150m
  • Snatch Progression with bar

STRENGTH:

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

  • 3-Position Snatch @ 65-70%
    (high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

and then…
Every 2 minutes, for 4 minutes (2 sets):

  • 3 reps of Snatch Pulls @ 100-105%

Met-Con WOD:

For time:

  • 500m Row
  • 10 Push Press @ 135/95 (or heavy)
  • 400m Row
  • 8 Push Press @ 135/95
  • 300m Row
  • 6 Push Press @ 135/95
  • 200m Row
  • 4 Push Press @ 135/95
  • 100m Row
  • 2 Push Press @ 135/95
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About crossfitcphs

PE Teacher at Carleton Place High School
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