Tuesday, December 27 Gym Open @ 10:00am

Image may contain: 7 people, shoes and basketball court

Boxing Day Blowout

PREPARATION:

  • Row 40 seconds on, 20 seconds off for 5 minutes
  • Snatch warm up from video

STRENGTH:

Every 90 seconds for 10 rounds (15 minutes), complete the following Snatch Complex:

  • 2 Snatch Deadlift + 2 High Hang Power Snatch + 21 Hang Squat Snatch
  • start light and increase load as foem and feel allow

Met-Con WOD: “Love Boat”

5 Rounds of “Cindy”:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Directly into…
3 Rounds of “DT”:

  • 12 Deadlifts @ 155/95
  • 9 Hang Power Cleans
  • 6 Jerks

Directly into…

  • 1,000 Row

Notes:

  • load can be decreased for “DT”
  • Row can be modified if we have too many people – Ski Ergometer/Airdyne; Run

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
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