Wednesday, September 21 Gym Open @ 6:20am

Increasing Strength Without Increasing Load

PREPARATION:

3 rounds of:

  • Row 200m
  • 7 Thrusters with the bar
  • 10 Double Unders (20 Singles)

STRENGTH:

Thrusters as follows:

  • 1 set of 8 reps @ 65/35
  • 1 set of 6 reps @ 95/55
  • 1 set of 4 reps @ 115/65
  • 1 set of 2 reps @ 135/75
  • then spend the next 12 minutes establishing a heavy single

REST as needed between sets

Met-Con WOD:

Complete the following for time:

  • 600m/480m Row
  • 60 Double Unders (or 120 Singles)
  • 21 Hang Power Cleans @ 95/55 (or you may choose Thrusters)
  • 400m/320m  Row
  • 40 Double Unders (or 80 Singles)
  • 15 Hang Power Cleans @ 95/55
  • 200m/160m Row
  • 20 Double Unders (40 Singles)
  • 9 Hang Power Cleans @ 95/55

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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