Wednesday, October 26 Gym Open @ 6:15am

sean-blinch-action

PREPARATION:

  • Row 500m easy
  • try the drills from Ryan Debell

STRENGTH:

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

  • Hang Clean + Clean @ 70-80% (build through the 4 sets)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

  • 1 rep of  Clean  @ 85-95% (build through the 5 sets)

Immediately followed by…

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

  • 2 reps of Clean Pulls

Met-Con WOD:

  • 1 outer to inner loop of halls
  • 21 Thrusters @ 95/55 (scale to 75/45 if necessary)
  • 1 outer loop of halls
  • 15 Thrusters @ 95/55
  • 1 inner loop of halls
  • 9 Thrusters @ 95/55

directly into…

15-12-9 reps of:

  • Calorie Row
  • Hang Power Clean @ 95/55

directly into…

12-9-6 reps of:

  • Airdyne/Ski Erg 
  • Overhead Squat @ 95/55

About crossfitcphs

PE Teacher at Carleton Place High School
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