Tuesday, March 6 Gym Open @ 6:15am

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PREPARATION:

  • 0:30 Supinated-Grip Hang from Pull Up Bar
    Rest 15 seconds
  • 10 reps of Hindu Push Ups 
    Rest 15 seconds
  • 5 reps of Bottom’s Up Kettlebell Press each side
    Rest 15 seconds
  • 8 reps of Single-Arm Overhead Kettlebell Cossack Squat
    Rest 15 seconds
  • 8 reps of GHD Hip Extension
    (focus on glute activation and maintaining a hollow position)

STRENGTH:

E2MO2M, for 16 minutes (8 sets):

  • 1 reps of 2-Position Snatch
    (Mid-Thigh, 2″ Below the Knee)

Build over the course of the 8 sets to a heavy-ish load.

E2MO2M, for 6 Minutes of:

  • Power Snatch 1.1.1 @ 65-70% (1 rep, 2 seconds rest, 1 rep, 2 seconds rest, 1 rep)

Met-Con WOD:

Depending on energy levels, this can be done as 20:00 of steady work (no AMRAP)

20:00 AMRAP of:

  • 5 Pull Ups (any style)
  • 10 Perfect Push Ups
  • 15 AB-Mat Sit Ups
    * Between Rounds Row Calories, starting at 3 and adding 3 Calories each round.  

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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