Monday, November 16 Gym Open @ 5:15pm


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


  • 5 sets of 2 reps of 80% – 90% of the Max effort you recorded on the Clean Complex from Monday, November 2
  • Reset after 1st “rep”
  • REST accordingly between sets
  • 1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
  • this means that you will do your first set with 80% of that Max, and then depending on how the set feels, move up each set en route to 90% in your last set

Met-Con WOD:

  • Read the following from a trusted friend/coach of mine
  • Approach the workout from the perspective he has written about
  • Quality full range reps are required as always

“When you measure ‪#‎fitness‬ as “work capacity”, and stay true to standards, the results collected are measurable, observable, and repeatable. Workouts re-tested over time become markers of improvement and indicators of weaknesses. Quantifiable improvement over broad time and modal domains is always the goal. That is ‪#‎CrossFit‬.

Here’s the story:
When I programmed the workout, I knew it would be difficult. I wanted to test strength-endurance, recovery, and mental toughness over a broad set of skills and with minimal gear – a barbell, a box, and pull-up bar, and the body.”

Justin Farina

“Jason’s Tears”

7 rounds for total reps of the following:

3 minutes of WORK; 1 minute of REST

  • 30 Back Squats @ 115/65 (or 95/55)
  • 20 Burpees
  • 30 Pull Ups
  • 20 Front Squats
  • 30 Push Ups
  • 20 Deadlifts
  • 30 Sit Ups
  • 20 Box Jumps
  • 30 Push Press

Understand – you start at the top and work on the list until 3:00 is up; REST for 1 minute, and then get back to WORK where you left off. Continue this pattern until 7 Rounds are complete.

Scaling can be done by:

  • using less weight
  • using a 25/15 rep scheme
  • record your reps as we will do this again in 6 months to compare

About crossfitcphs

PE Teacher at Carleton Place High School
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