Monday, July 2 Gym Open @ 5:00pm

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PREPARATION:

  • Run 1 lap of halls
  • 5 reps of the Snatch warm-up with bar

STRENGTH:

PART A>

E2MO2M, for 12 minutes (6 sets):

  • Hang Snatch (mid-thigh) + Snatch @ 60%, 65%, 70%, 75%, 80% and 85%
  • ideally, these are Squat Snatches

PART B>
Three sets of:

  • 8 reps of 3″ Pause Deadlifts @ 60%
    (pause for 2-3 seconds at the knee then continue to pull to full hip extension)
    REST 2:00 between sets

PART C>
Three sets of:

  • 8, 7, 6 reps of Back Squat  @ 65%, 70% and 75%
    REST 2:00 between sets

Met-Con WOD:

From the files of CrossFit New England:

“TNT”
For Time:

  • 30 Snatches @ 95/65 or 85/60 or 75/55
  • 30 Clean and Jerks @ 95/65 or 85/60 or 75/55
  • 30 Thrusters @ 95/65 or 85/60 or 75/55

REST 5:00

MIDLINE Mania> not for time

  • 5 Handstand Kick Ups + Hold for 5 seconds
  • 10 Hollow Rock to Supermans
  • 15 Band-resisted Dead Bugs
  • 20 Toes through Rings

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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