Tuesday, April 23 Gym Open @ 6:05am

Image may contain: 9 people, including Steph Price, people smiling

PREPARATION:

  • Row/bike/ski 500m
  • Snatch warm-up
  • 10 reps of “Isometric Band Hold with one arm and KB Press with the other”
  • 10 reps of Plate Row

STRENGTH:

E2MO2M, for 6:00 (3 sets):

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

E2MO2M, for 6:00 (3 sets):

  • 1 reps of Hang Snatch @ 65-75%

E2MO2M, for 12:00 (6 sets):

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

E2MO2M, for 6:00 (3 sets):

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

Goal is to build from last weeks loads.

Met-Con WOD:

Three rounds of:

  • 10 Pull Ups
  • 10 Sit Ups
  • 10 Thrusters with one DB
  • 20 Double Unders

then:

  • 1000m Bike/500m Row/400m Ski/Air Assault

then:

3 rounds of:

  • 20 Double Unders
  • 10 Single Arm KB Power Clean and Press
  • 10 KB Swings
  • 10 KB Step-Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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