Monday, January 11 Gym Open @ 5:20pm


  • 10 Medball Hamstring Curl activators

  • 10 Goblet Squat Curls
  • 10 DB Hang Squat Cleans


Complete the following in one unbroken (UB) set. Take 3 breaths between reps:

  • 1 set of 20 reps of Back Squats @ 55-65% (depending on how you feel in the warm up)

REST 5 minutes, and then complete:

8 rounds of the following Clean Complex every 90 seconds:

  • 1 Clean Deadlift + Hang Squat Clean + Push/Split Jerk
  • increase load based on feel and form

Met-Con WOD:


From the main page of

On an 8-minute running clock, perform 1 minute each of:

  • Squats
  • Push Ups
  • Box Jumps
  • Pull Ups
  • Inverted burpees
  • Wall Balls
  • Burpees
  • Double-unders

REST 5 minutes



EMOM for 10 minutes:

  • 3 DB Snatches R
  • 3 DB Snatches L
  • 6 Sit Ups







About crossfitcphs

PE Teacher at Carleton Place High School
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