Wednesday, June 29 Gym Open @ 6:15am

PREPARATION:

3 rounds of:

  • 250m Row
  • 8 DBell Hang Cleans
  • 3 Kick-up to Wall Handstand (and Hold on last one)

STRENGTH:

Power Cleans as follows:

  • Minute 1 – 7 reps @ 60%
  • Minute 2 – 6 reps  @ 7o%
  • Minute 3 – 5 reps @ 75%
  • Minute 4 – REST
  • Minute 5 – 4 reps @ 80%
  • Minute 6 – 3 reps @ 85%
  • Minute 7 – 2 reps @ 90%
  • Minute 8 – 1 rep @ 95%

Percents are only guidelines. Adjust based on feel and form

Met-Con WOD:

Every 4 minutes, for 12 minutes (3 sets), for times:

  • 10 Strict Pull-Ups
  • 25 Kettlebell Swings 
  • 50 Air Squats

REST 4 minutes

2 rounds of (8 minute running clock):

  • 30 seconds Max Calorie Row
  • 30 seconds REST
  • 30 seconds Max Sit ups
  • 30 seconds REST 
  • 30 seconds Max Ball Slams
  • 30 seconds REST
  • 30 seconds Push Ups
  • 30 seconds REST
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s