Tuesday, Deadcember 12 Gym open @ 6:15am

pavel

PREPARATION:

 5 reps with a bar of:

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

STRENGTH:

Every 2 minutes…

  • 1 rep of Snatch 

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.

Met-Con WOD:

Complete 10-9-8-7-6-5-4-3-2-1 reps of the following for time:

  • Power Snatches @ 75/55
  • Double Calorie Row

also – perform 10 Sit Ups between each round

 

and for those Deadlifting… cuz we didn’t so enough Monday night…

Snatch Grip Deadlifts:

  • 3 sets of 8 reps @ 40%
  • 3 set of 10 reps of Lilly Shrugs
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About crossfitcphs

PE Teacher at Carleton Place High School
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