Wednesday, September 28 Gym Open @ 6:15am

Bear Power…

PREPARATION:

2 rounds of:

  • Row 2 minutes
  • 4 reps of the Complex of: 1 Power Clean + 1 Squat Clean + 1 Clean and Jerk with bar

STRENGTH:

Every 90 seconds minutes, for 6 minutes (4 sets):

  • 2 reps of Power Cleans

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):

  • 2 reps of Squat Cleans

Build to today’s heavy double

Met-Con WOD: (Total time including REST for this is 22 minutes)

“Powder Keg”- ish

In a 5 Minute Window:

  • 500m Row
  • 1 Round “Cindy”
  • AMRAP Clean & Jerk @ 115/65
    REST 3:00

In a 5 Minute Window:

  • 400m Row
  • 2 Rounds “Cindy”
  • AMRAP Clean & Jerk @ 135/70
    Rest 4:00

In a 5 Minute Window:

  • 200m Row
  • 3 Rounds “Cindy”
  • AMRAP Clean & Jerk @ 155/75

About crossfitcphs

PE Teacher at Carleton Place High School
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