Tuesday, January 29 Gym Open @ 6:05am

Image may contain: 12 people, people smiling


  • Row 24 Calories
  • 10 reps of “Y” Squats with plates
  • 10 rubber band pulls with partner (lats)

3 reps of each:

  • Snatch-Grip Romanian Deadlift 
  • Snatch High Pull from Below Knee 
  • Muscle Snatch 
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance
  • Hang Power Snatch 
  • Snatch from Below Knee


  • once you have done some warm up lifts, choose a load that will be challenging, yet at a load that allows you to make the lift with solid technique
  • you may choose to lift the same load for all sets, or you may build up,and then taper back down
  • record your loads and your total for reference

E2MO2M, for 30:00 (15 sets):

  • 1 rep of Hang Squat Snatch

Met-Con WOD:

E3MO3M, for 18:00 complete the following:

  • Row 12 Calories (or Ski or Bike 10 Calories)
  • Perform 12 KB Swings

About crossfitcphs

PE Teacher at Carleton Place High School
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