Tuesday, Jack’duary 30 Gym Open @ 10:30am

cody

It is nice to have Cody Rowan joining us!!

PREPARATION:

  • Row 500m
  • Snatch warm-up

STRENGTH:

E2MO2M, for 4 minutes (2 sets):

  • 2 reps of Snatch Press from Receiving

E2MO2M, for 4 minutes (2 sets):

  • 2 reps of Snatch Push Press + Overhead Squat 
    (pause for 2 seconds in the bottom position of each overhead squat)

Every 90 seconds, for 3 minutes (2 sets):

  • 2 reps of High Hang Snatch @ 50-65%

Every 90 seconds, for 3 minutes (2 sets):

1 rep of Hang Snatch @ 65-75%

Every 90 seconds, for 6 minutes (4 sets):

  • 1 rep of Snatch @ 75-85%

E2MO2M, for 12 minutes (6 sets):

  • 1 rep of Snatch 

Loading per set (by %): 90, 95, 90, 95, 90, 95

Met-Con WOD:

2 rounds of:

  • Row 500m @ moderate pace
  • Row 500m easy
  • Row 400m @ harder than ^ pace
  • Row 400m easy
  • Row 300m @ harder than ^
  • Row 300m easy
  • Row 200m very hard
  • Row 200m easy

REST 3:00 between the two rounds

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About crossfitcphs

PE Teacher at Carleton Place High School
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