Wednesday, November 30 Gym Open @ 6:15am

Don’t quit!

PREPARATION:

  • Row 21/15/9 Calories
  • 10 DB Hang Power Cleans/8 DB Power Cleans/6 DB Hang Cleans

STRENGTH:

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

  • 1 Hang Clean + 1 Clean @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

  • Set 1 = 2 reps of Clean @ 70%
  • Set 2 = 2 reps @ 75%
  • Set 3 = 2 reps @ 80%
  • Set 4 = 2 reps @ 85%
  • Set 5 = 2 reps @ 87.5%
  • Set 6 = 1 rep @ 90%
  • Set 7 = 1 rep @ 92.5%
  • Set 8 = 1 rep @ 95% 

Met-Con WOD: 

2 rounds of:

  • 15 Calorie Row or Bike
  • 12 Hang Power Cleans @ 75/55

REST 3 minutes

2 rounds of:

  • 12 Calorie Row or Bike
  • 9 Hang Power Cleans @ 95/65

REST 3 minutes

2 rounds of:

  • 9 Calorie Row or Bike
  • 6 Hang Power Cleans @ 115/75
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About crossfitcphs

PE Teacher at Carleton Place High School
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