Tuesday, April 24 Gym Open @ 6:15am

eric

Find your tribe.

PREPARATION:

  • Row 30 Calories
  • 10 Strict Press @ 65/45

Snatch Barbell Warm-Up

5 reps of each

  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Drop Snatch
  • Hang Power Snatch
  • Snatch from Below Knee

STRENGTH:

E2MO2M, for 4 minutes (2 sets):

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

E2MO2M, for 4 minutes (2 sets):

  • 1 rep of Hang Snatch @ 65-75%

E2MO2M, for 10 minutes (5 sets):

  • 1 rep of 2-Position Snatch @ 80-85%
    (mid-thigh, and then 2″ Below the Knee)

E2MO2M, for 6 minutes (3 sets):

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

Met-Con WOD:

“Dreamboat” (from CrossFit New England)
21-18-15-12-9-6-3 reps of:

  • Calorie Row
  • Strict Press @ 75/55 (or 50% of your Max)

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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