Wednesday, September 16 Gym Open @ 6:15am

PREPARATION:

EMOM for 5 minutes of:

  • 5 Strict Press 
  • 5 Push Press
  • 4 Split Jerk 

STRENGTH:

  • build quickly to 80% of your 1 rep Max Clean and Jerk
  • the perform 10 reps of your 80%  1 rep Max Clean and Jerk
  • if you fail an attempt, perform 5 Burpees over the Barbell before your next attempt

(modification based on workout from CrossFit Invictus)

Met-Con WOD:

Complete for time:

  • 5 Deadlifts @ 245/155 (275/185)
  • 5 Calorie Row
  • 10 Power Cleans @ 155/105 (185/125)
  • 10 Calorie Row
  • 15 Power Snatch @ 105/65 (135/95)
  • 15 Calorie Row
  • 20 Hang Power Clean @ 95/65 
  • 20 Calorie Row
  • 25 Hang Power Snatch @ 65/45 (75/55)

We can do this partner style if we need to balance out rowers

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About crossfitcphs

PE Teacher at Carleton Place High School
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