Tuesday, GROWvember 13 Gym Open @ 6:05am

PREPARATION:

  • Row 800m/640m

Barbell Warm-Up – 5 reps of :

  • Snatch with empty Barbell
  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance (fast to receiving)
  • Hang Power Snatch
  • Snatch from Below Knee

Repeat with 65/45 lbs for 1 set of 3 reps.

STRENGTH:

E2MO2M, for 18:00 (9 sets) of:

  • Snatch from Mid Patella

*Sets 1-3 – 75-79% 
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

Met-Con WOD:

AMRAP in 10:00 of Meter Row as follows:
On the 1:00 – 15 AbMat Sit Ups
On the 2:00 – 12 AbMat Sit Ups
On the 3:00 – 9 AbMat Sit Ups
On the 4:00 – 15 AbMat Sit Ups
On the 5:00 – 12 AbMat Sit Ups
On the 6:00 – 9 AbMat Sit Ups
On the 7:00 – 15 AbMat Sit Ups
On the 8:00 – 12 AbMat Sit Ups
On the 9:00 – 9 AbMat Sit Ups

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About crossfitcphs

PE Teacher at Carleton Place High School
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