Tuesday, F(ab)ruary 6 Gym Open @ 6:15am

midline

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%

Followed by…

EMOM, for 12 minutes:

  • 1 rep of Snatch

Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch.

Met-Con WOD:

E3MO3M, for 18:00 complete the following:

  • Ski or Row or Air Assault 12 Calories (as hard as you can)
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About crossfitcphs

PE Teacher at Carleton Place High School
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