Tuesday, March 26 Gym Open @ 6:05am

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PREPARATION:

  • Row 18/16 Calories

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:

15:00 on the clock:

  • build to a heavy Snatch
    (heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

then, for time:

  • 20 Power Snatches (55% of 1-RM Snatch.)
  • 15 Power Snatches (70% of 1-RM Snatch)
  • 10 Power Snatches (85% of 1-RM Snatch)

Met-Con WOD:

Complete 3 rounds of the following :

  • 18/16 Calorie Row/Ski/Bike
  • 16 Wall Balls
  • 14 DB Snatch (7 each hand)
  • 12 DB Goblet Squats
  • 10 Hollow Rocks

REST 2:00 between rounds

About crossfitcphs

PE Teacher at Carleton Place High School
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