Wednesday, September 7 Gym Open @ 6:15am

Nicole, Sherri and Jennifer

PREPARATION:

  • Row 600m (200 easy/200 moderate/200 reasonably hard)
  • 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:

AGAIN, 36 minutes of lifting…including REST

PART A>

Every 90 seconds, 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 @ 65% of 1-RM Jerk

PART B>

Every 90 seconds, for 9 minutes (6 sets) 

  • Split Jerk as follows:
    *Sets 1-2 = 2 reps @ 75%, 80%
    *Sets 3-4 = 2 reps @ 82.5%, 85%
    *Sets 5-6 = 1 rep @ 90%

Every 2 minutes, for 6 minutes (3 sets):

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

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 2 reps @ 70%, 80%  and 85%
*Sets 4-6 = 1 rep @ 90%, 92.5% and 95%

Met-Con WOD:

Tabata  (8 rounds of 20 seconds WORK; 10 seconds REST) as follows:

  • Row for the first 4 rounds
  • Sit Ups for the last 4 rounds

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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