“Poison Hemlock 2.0”

November 06, 2016

Congrats to Alix, Page, Danielle and Sonia for taking 1st place at the battle of the ages and congrats to all the fierce CFB/CFD athletes that competed. It was an amazing day and there were too many PR’s to keep track of!!!


Every good competition day deserves an even better post wod reward meal!!! Special Thanks to Joe Hellyar!!!


FITNESS & LIFESTYLE
SKILLS
Ring Dip Practice and Snatch Progressions

METCON
“Poison Hemlock 2.0”
AMRAP 15
6 Hang Power Snatches (95,65)
8 Ring Dips
12 Box Jumps (24,20)

L2
6 Hang Power Snatches
8 Box Dips
12 Box Jumps

L1
6 Hang Power Snatches
8 Knee Pushups
12 Step ups

EXTRA CREDIT
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 3 Rounds at Max Effort
Row 3 x 500 meters
or
Run 3 x 400 Meters
or
Assault Bike :90 max Calories at max effort
Rest 1 Minute Between Rounds

CORE
200 Flutter Kicks – with head and upper traps off the ground

PERFORMANCE & SPORT
A. ENDURANCE
1-2 Warm ups Rounds then
3 rounds
:90second Max Calorie Assault Bike
Rest only 1 Minute between Rounds

B. OLY
E2M for 14 Minutes
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 OHS
–Speed and Power with the Hips–Speed Under the Bar
–add weight each set until you reach a max for the day

C. METCON
“Poison Hemlock 2.0”
AMRAP 15
6 Hang Power Snatches (115,80)
8 Ring Dips
12 Box Jumps (24,20)
–Perfect Reps on Ring Dips!

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