track and field if you are not

PREPARATION:

  • Row 250m

Snatch Barbell Warm-Up:

5 reps of each with bar

  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle Snatch
  • Overhead Squat
  • Snatch Push Press
  • Drop Snatch
  • Hang Power Snatch
  • Snatch from Below Knee

STRENGTH:

Every 90 seconds, for 6 minutes (4 sets):

  • 2 reps of High Hang Snatch  @ 50%, 55%, 60% and 65% 

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

  • 1 rep of Hang Snatch  @ 65, 70%, 75% and 80% 

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

  • 1 rep of Snatch  @ 80+%  

Met-Con WOD:

PART A>

Rowing as follows:

  • 8 x 250m
  • REST 2:00 between sets (or alternate with a partner and rest when they row)

PART B>

  • 26 Unbroken Wall Balls
  • Double Under practice

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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