Tuesday, March 28 Gym Open @ 6:20am

PREPARATION:

  • Row 500m
  • warm up with the Yogi Bear Complex 

STRENGTH:

Every 2 minutes, for 4 minutes (2 sets):

  • 2 reps of Snatch Push Press + Overhead Squat 
    (pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):

  • 2 reps of High Hang Snatch  @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):

  • 1 rep of Hang Snatch @ 65-75%

Immediately followed by…

Every 90 seconds, for 12 minutes (8 sets):

  • 1 rep of Snatch  @ 75-95%

 

Met-Con WOD:

Three rounds of:

  • 21 Calorie Row
  • 7 Close Grip Push Ups
  • 7 Strict Pull Ups
  • 7 Bench Press @ 115/65
  • 7 DB Bent-Over Rows (each arm)
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About crossfitcphs

PE Teacher at Carleton Place High School
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