Tuesday, April 17 Gym Open @ 6:15am

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PREPARATION:

  • Row 1000m
  • 10 Banded Shoulder Pull-downs
  • 20 DB Snatch 

STRENGTH:

E2MO2M, for 4 minutes (two sets):

  • 8 reps of Depth Drops
    set up the box 2 inches below your max effort vertical jump

E2MO2M, for 6 minutes (3 sets):

  • 1 rep of High Hang Snatch  @ 55-65%

E2MO2M, for 6 minutes (3 sets):

  • 1 rep of Hang Snatch @ 65-75%

E2MO2M, for 12 minutes (6 sets):

  • 3-Position Snatch @ 75-80%
    (High Hang, Mid-thigh, and then 2″ Below the Knee)

E2MO2M, for 6 minutes (3 sets):

  • 2 Snatch Lift-Offs + Snatch @ 85-90%

Met-Con WOD:

Workout is based on one from CrossFit HQ main page for today:

7 rounds of:

  • 5 Power Snatch @ 95/65 (or scale)
  • 200m Row 
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About crossfitcphs

PE Teacher at Carleton Place High School
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