Wednesday, March 23 Gym open @ 6:15am

 

PREPARATION:

2 rounds of:

  • Hang from Pull Up bar for 30 seconds
  • 10 Kip Swings
  • 8 Pull Ups
  • 6 Knees to Elbows
  • 10 Pistols

STRENGTH:

  • 1 set of 6 reps Hang Power Cleans @ 50%
  • 1 set of 5 reps Hang Cleans @ 65%
  • 1 set of 4 reps Hang Cleans @ 75%
  • 1 set of 3 reps of Cleans @ 80%
  • 3 sets of 1 reps of Cleans @ 85% +

Met-Con WOD:

3 rounds for time of:

  • 15 Calorie Row (or 30 Double Unders)
  • 4 Strict Shoulder Press @ 115/55

REST 3 minutes

3 rounds for time of:

  • 15 Calorie Row (or 30 Double Unders)
  • 6 Push Press @ 115/55

REST 3 minutes

 2 rounds for time of:

  • 15 Calorie Row (or 30 Double Unders)
  • 8 Push Jerks @ 115/55
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About crossfitcphs

PE Teacher at Carleton Place High School
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