Monday, November 2 Gym Open @ 5:20pm

Congrats to Ben Blaine and Krista Bolger for winning the Fall Classic at Alchemy CrossFit on the weekend:)

PREPARATION:

2 rounds of the following with an empty barbell:

  • 10 High Hang Power Cleans
  • 8 High Hang Squat Cleans
  • 6 Front Squats
  • 4 Push Jerks
  • 2 Split Jerks

STRENGTH:

Take 20 minutes to establish a 1 rep Max of the following Clean Complex:

  • 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

sorta like this:

Met-Con WOD:

2 rounds of the following for time:

  • 25 Wall Balls
  • 25 Double Unders or 75 Singles
  • 20 Box Jumps
  • 20 Toes to Bar or Knees Up
  • 15 Pull Ups
  • 15 Burpees
  • 10 Power Cleans @ 135/95
  • 10 Push Press/Jerks @ 135/95
  • 5 Power Snatch @ 115/65
  • 5 Handstand Push Ups or Wall Walks
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About crossfitcphs

PE Teacher at Carleton Place High School
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