Wednesday, July 6 Gym Open @ 6:15am

Rusty PR’d his Hang Power Clean @ 245# (Dc hit 275#; Trev hit 265#, JW hit 235#; Riley hit 215#; Krista hit 185#

PREPARATION:

3 rounds of:

  • 16 Calorie Row
  • 12 DBell Push Press
  • 8 Lateral Goblet Squat

STRENGTH:

E2MO2M, Split Jerks for 16 minutes (8 sets), complete the following

  • Set 1 – 3 reps @ 55%
  • Set 2 – 3 reps @ 65%
  • Set 3 – 2 reps @ 70%
  • Set 4 – 2 reps @ 75%
  • Set 5 – 1 rep @ 80%
  • Sets 6-8 – 1 rep @ 85%
    As form allows as usual

Met-Con WOD:

5 rounds of the following for time:

  • 20 calorie row
  • 15 Push Press with 65/45 
  • 10 Pull Ups
  • 15 Wall Balls
  • 20 Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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