Wednesday, August 17 Gym Open @ 6:15am

It was nice to have Geoff Kinson and his better half, Danielle, in to visit on his trip home from Vancouver. He is joined by his sis, Gillian, and Katie.


  • Row 500m easy
  • Reverse Tabata Row  8 Rounds of 10 seconds on; 20 seconds off) (progressively harder)
  • 10 Strict Press with bar
  • 8 Push Press with bar
  • 6 Split Jerk with bar


Every 90 seconds minutes, for 4 and 1/2 minutes (3 sets):

  • 5 reps of Behind the Neck Press in Split 

Followed by…

Every 90 seconds, for 4 and 1/2  minutes (3 sets):

  • 2 reps of Jump to Split @ 70% of 1-RM Jerk

Immediately followed by… 

  • 1 rep of Jump to Split @ 80% of 1-RM Jerk

Met-Con WOD:

5 rounds of the following:

  • Row 250m
  • 5 Clean and Jerk @ 145/105

About crossfitcphs

PE Teacher at Carleton Place High School
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