Tuesday, June 13 Gym Open @ 6:15am

Image may contain: 18 people, people smiling

PREPARATION:

  • Row 250m
  • 10 Snatch Pulls with bar
  • 10 Snatch High-Pulls with bar
  • Shoulder mobility with bands

STRENGTH:

Every 2 minutes, for 6 minutes (3 sets):

  • 3 Snatch Pulls + 3 Snatch High Pulls + 3 Power Snatches  @ 50-55% 

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 2 Snatch Pulls + 2 Snatch High Pulls + 2 Power Snatches  @ 60-65% 

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 1 Snatch Pull + 1 Power Snatch @ 70-75%

*Same loads as last week. Lets dial in perfect positions.

http://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Met-Con WOD:

PART A>

5 attempts at each of the following:

  • Broad jump 50 ft. in as few jumps as possible
  • 3 pull-ups as slow as possible
  • Max set of strict freestanding handstand push-ups
    Rest as needed between attempts.

PART B>

4 rounds of the following:

  • Row 250m
  • Rest while your partner goes
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About crossfitcphs

PE Teacher at Carleton Place High School
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