Wednesday, November 2 Gym Open @ 6:15am

Singles Bar

PREPARATION:

  • Row 500m
  • 10 DBell Hang Squat Clens
  • 10 DBell Squat Cleans
  • 10 Pull Ups from the bar with feet on box

 

STRENGTH:

Every 2 minutes, for 20 minutes (10 sets) Clean as follows:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

Met-Con WOD:

Based on a workout from CrossFit Connection

  •  400 m Row (or Run around the outside of the school)
  • 21 Push Jerks @ 105/55 
  • 21 Pull Ups
  •  300 m Row (or Run around outside fence of ball diamond)
  • 15 Push Press @ 105/55
  • 15 Chest to Bar Pull Ups
  •  200 m Row (or Run to baseball equipment shed and back)
  • 9 Strict Press @ 105/55
  • 9 Strict Pull Ups

http://library.crossfit.com/free/pdf/CFJ_2016_10_Unbroken-Sherwood4.pdf

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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