Tuesday, July 23 Gym Open @ 6:00am

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PREPARATION:

  • Row/Bike/Ski for 4:00
  • Snatch Warm up
  • 6 Snatch Pulls
  • 6 Snatch High Pulls
  • 4 more of each above with more weight

STRENGTH:

EMOM, for 6:00 (6 rounds),  as follows:

  • 2 reps of Power Snatch (or Squat Snatch) @ 40%, 45%, 50%, 55%, 60% and 65%

E2MO2M, until you miss the same weight twice:

  • 1 rep of Power Snatch (or Squat Snatch) @ 70%, 75%, and so forth addig weight as you see fit

Met-Con WOD:

24-21-18-15-12-9-6-3 reps of:

  • Calorie Ski/Row/Bike
  • KB Swings

after 24,18,12 and 6 complete 12 reps of  Plate or DB Overhead Sit Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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