Monday, F(ab)ruary 12 Gym Open @ 5:15pm

doc

Doc Blaine “down undah”

PREPARATION:

  • Run 2 laps or Row 400m
  • 15 OHS with PVC or light bar
  • 10 Drop Snatch with PVC or light bar
  • 10 Goblet Squats with a 2 second pause in bottom

STRENGTH:

Tonight we are going to add to our STRENGTH component with some SNATCH work and some “barbell cycling” in advance of the OPEN

PART A> Take 15:00 to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:

  • 2 reps of  Back Squat @ 90% of weight achieved above^

PART B> EMOM, for 8 rounds (8:00) of:

  • Hang Snatch + Snatch @ 75-80% of 1-RM

PART C> For time:

  • 9 Power Snatch @ 105/65
  • 12 Power Snatch @ 95/55
  • 15 Power Snatch @ 85/45
  • 21 Power Snatch @ 65/35

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

Met-Con WOD:

Three rounds of the following (coordinate with a crew to sort out rowers):

  • 300m/250m Row/Ski/Air Assault
  • 20 KB Swings
  • 10 KB Squat Cleans
  • 5 KB Push Press

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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