Tuesday, Squatober 17 Gym Open @ 6:15am

PREPARATION:

  • Row 400m
  • 10 High Hang Power Snatch with bar
  • 8 Hang Power Snatch with bar
  • 6 Split Snatch with bar

STRENGTH:

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

  • 2 reps of High Hang Snatch @ 70+%

followed by…

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

  • 1 rep of Hang Snatch @ 80+%

followed by…

Every 2 minutes, for 10 minutes (5 sets):

  • 2 reps of Snatch @ 85+%

Build to today’s heavy double. Drop and reset between reps.

Met-Con WOD:

4 Rounds:

  • 1 lap of inner loop Overhead Plated Walk (45/25)
  • 15/12Cal Row
  • 60 Single Skips
  • 15 Wall Balls 

Rest 2 minutes between Rounds

and there is Day 14 of Squatober – it is a short session to keep the blood flowing:

Back Squats as follows:

  • 3 reps @ 60%, 70% and 75%
  • 1 rep with a 2-second pause at bottom @ 60%, 70% and 75%

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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