Tuesday, June 27 Gym Open @ 6:15am

  • school will be open; doors will be open; alarm will be off – come ahead in and get to work
  • I will be back by 6:40ish from Ottawa

https://journal.crossfit.com/article/cfj-contest-submission-strength-in-community

PREPARATION:

  • Row 250m
  • 10 Hang Power Snatches with bar
  • Row 200m
  • 8 Power Snatches with bar

STRENGTH:

E2MO2M, for 4 minutes (2 sets):

  • 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch

Met-Con WOD:

PART A>

4 rounds of the following:

in 90 seconds:

  • Row 250m/200m
  • Max Pull Ups in time remaining

REST 3:00 between each round

PART B>

complete one of the following:

  • Tabata Ski Erg (20 seconds on, 10 seconds off for 8 rounds)

OR…

  • Tabata Airdyne

 

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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