Wednesday, October 12 Gym Open @ 6:15am

PREPARATION:

Three rounds of:

  • 20 Calories on the Air Assault
  • 20 Calories on the Rower
  • 6 Hang Power Cleans @ 45/35; 65/45; 75/55

STRENGTH:

Build throughout the entire 10 sets based on form and feel

Every 90 seconds, for 4 and 1/2 minutes (3 sets):45/3

  • 2 reps of Power Clean

Immediately followed by…

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

  • 1 rep of Power Clean 

Immediately followed by…

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

  • 1 rep of Clean 

Met-Con WOD:

“Guts and Glory” (inspired by CrossFit New England)
15 – 12 – 9 reps of:

  • Bike for Calories
  • Thrusters @ 95/65

12 – 10 – 8 reps of:

  • Row for Calories
  • Hang Squat Cleans @ 95/65

10 – 8 – 6 reps of:

  • Burpees over Bar
  • OHS @ 95/65

About crossfitcphs

PE Teacher at Carleton Place High School
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