Wednesday, January 13 Gym Open @ 6:15am

Breaking Down the Butterfly Pull-Up: The Bottom Half

PREPARATION:

 3 rounds of:

  • Row 200m
  • 5 Strict Pull Ups

STRENGTH:

Every 90 seconds for 7 rounds of:

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

Met-Con WOD:

Complete the following for time:

  • 12 Deadlifts @ 135/95
  • 9 Hang Power Clean @ 135/95
  • 6 Push Jerks @ 135/95

then:

  • 40 Wall Balls

then:

  • 12 Deadlifts @ 135/95
  • 9 Hang Power Clean @ 135/95
  • 6 Push Jerks @ 135/95

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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