Tuesday, January 21 Gym Open @ 6:05am

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She still has the crazy skillz and strength!

PREPARATION:

  • Row/Ski/Bike 3:00

EMOM, for 5:00, perform:

  • 5 reps of DB Snatch Left Arm
  • Hold at top for 10 seconds
  • 5 reps of DB Snatch Left Arm
  • Hold at top for 10 seconds
  • PVC Muscle Snatch from Hip for balance of minute

STRENGTH:

We are going to work from the blocks today, like last week, EXCEPT that the blocks need to be slightly higher (the bar should be above knee):

  • we will start off with 10 Single High Pulls from the blocks
  • build up in weight each set
  • Rest between sets 90 seconds

Then, we will spend the next 15:00-20:00 performing:

  • 1 rep of Squat Snatch from the blocks

Met-Con WOD:

4 rounds of:

  • 8 D-Ball or Sandbag Squats
  • 8 Push Ups on the D-Ball or Sandbag
  • 30 second MAX EFFORT on any Erg

REST 1:00 between rounds

REST 3:00

4 rounds of:

  • 15 Air Squats
  • 5 Ground to Shoulder with D-Ball
  • 30 second MAX EFFORT on any ERG 

REST 1:00 between rounds

About crossfitcphs

PE Teacher at Carleton Place High School
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