Tuesday, February 18 Gym Open @ 6:05am

Image may contain: one or more people, possible text that says 'Difficulties are just things to overcome. PAEN'

PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • Rubber Band Shoulder Prep
  • 10 Shoulder Dislocates with PVC
  • 10 reps of Hindu Push Ups 
  • a few reps of “a Double Weight Plate Muscle Snatch Overhead Knee Lift and Plate Push thingy”….
  • 3 reps of Snatch Warm-up routine

STRENGTH:

E2MO2M, for 16:00 (8 sets) of:

  • 1 reps of 2-Position Power Snatch
    (Mid-Thigh, 2″ Below the Knee)

Build over the course of the 8 sets to a heavy-ish load.

E2MO2M, for 8:00 (4 sets) of:

  • Power Snatch 1.1.1 @ 65-70% (1 rep, 2 seconds rest, 1 rep, 2 seconds rest, 1 rep)

Met-Con WOD:

8-10-12 reps of:

  • Erg for Calories
  • Push Press @ 75/55
  • Janda Sit Ups

REST 3:00

12-10-8 reps of:

  • Erg for Calories
  • Push Press @ 75/55 
  • Janda Sit Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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