Tuesday, April 25 Gym Open @ 6:20am

 

PREPARATION

  • Row 30 Calories
  • 10 Strict Press @ 65/45

Snatch Barbell Warm-Up

5 reps of each @ 20/15 kg barbell

  • 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:

E2MO2M, for 16 minutes (8 sets):

  • 1 rep of High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% 
*Sets 3-4 – 75% 
*Sets 5-6 – 80%
*Sets 7-8 – 85%

Met-Con WOD:

“Dreamboat” (from CrossFit New England)
21-18-15-12-9-6-3 reps of:

  • Calorie Row
  • Strict Press @ 75/55 (or 50% of your Max)
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About crossfitcphs

PE Teacher at Carleton Place High School
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