Tuesday, August 31 Gym Open @ 6:15am

PREPARATION:

  • Row 500m

then, complete the following with an empty bar:

  • 5 Behind the Neck Press 
  • 5 Behind the Neck Press with Split 
  • 5 Jump to Split 
  • 5 Hang Power Cleans
  • 5 Hang Cleans
  • 5 Hang Cleans and Split Jerk

STRENGTH:

This is a very long “strength” session…

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

  • 5 reps of Behind the Neck Press in Split 

Followed by…

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

  • 3 reps of Jump to Split @ 60% of 1-RM Jerk
    (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Immediately followed by…

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

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

PART B>
Every 2 minutes, for 6 minutes (3 sets):

  • 1 Hang Clean + 1 Clean + 1 Jerk @ 60%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

  • 1 rep of Clean & Jerk
    *Sets 1-5 = 2 reps @ 70-90% (building)
    *Sets 6-8 = 1 rep @ 90%

Met-Con WOD:

3 rounds of the following:

  • 30 seconds to complete – 3 Strict Pull Ups (scale is Strict Ring Rows)
  • 30 seconds to complete – 5 Chest to Bar Pull Ups(scale is Pull Ups)
  • 30 seconds to complete – 7 Kipping Pull Ups (scale is Jumping Chest to Bar Pull Ups)
  • 30 seconds to complete – 9 Perfect Push Ups
  • REST 1 minute
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About crossfitcphs

PE Teacher at Carleton Place High School
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