Tuesday, June 28 Gym Open @ 6:15am

Good ol’ Rusty…

PREPARATION:

21-15-9 of:

  • Calorie Row
  • OHS with bar

STRENGTH:

Take 20 minutes to build the following Complex:

  • 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch Grip Push Press + 1 Overhead Squat

Met-Con WOD:

PART A>

4 rounds of

  • 1 minute Row for Max calories
  • REST 1 minute
  • 1 Minute Max Push Press @ 75/55
  • REST 1 minute

PART B>

3 sets of:

  • 10 Seated Overhead Press with Dumbbells 
    Rest 45 seconds
  • 8 Strict  Pull-Ups 
    Rest 45 seconds
  • 6 reps of Bent-Over Barbell Rows 
    Rest 45 seconds
  • 20 reps of Band Pull-Aparts 
    Rest 45 seconds

About crossfitcphs

PE Teacher at Carleton Place High School
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