Tuesday, August 20 Gym Open @ 6:00am

Image may contain: 1 person, indoor

McKinley and Max with beautiful technique

PREPARATION:

  • Row/Ski 500m or Bike 1000m

Empty Barbell Movement Primer
Three sets of:

  • 5 reps of  Overhead Squat

Two sets of:

  •  reps of Front Squat

Two sets of:

  • 5 reps of 1+1/4 Front Squat 

STRENGTH:

PART A>

E2MO2M, for 14:00, 7 sets:

Back Squats as follows:

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 65%
  • 4 sets of 2 reps @ 75%-85% based on energy and form

PART B>
E2MO2M, for 12:00 (6 sets):

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

Met-Con WOD:

Based on a workout fro CrossFit New England:

5 rounds of:

  • 8 Handstand Push Ups (HSPU) or 8 Strict DB Press
  • 16 KB Swings (heavier than normal)
  • 24 Sit Ups
  • 36 Double Unders or 72 Single Unders 

About crossfitcphs

PE Teacher at Carleton Place High School
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