Wednesday, December 21 Gym Open @ 6:15am

It is great to have Kyle Phillips visiting with us

PREPARATION:

 2 rounds of:

  • Row 200m
  • 10 DB Power Clean 
  • 10 DB Hang Squat Clean
  • 5 DB Split Jerk

STRENGTH:

E2MO2M for 16 minutes (8 rounds) complete the following Complex:

  • 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
  • increase weight each round as form and feel allow

Met-Con WOD:

Complete the following for time:

We will stagger start somehow to utilize the bike and the Ski erg

  • 600m Row (or 4 laps)
  • 20 KB Swings 
  • 20 Pull Ups
  • 15 Calorie Bike/Ski Erg (or 2 laps)
  • 20 Box Jumps 
  • 20 Wallballs
  • 15 Calorie Bike/Ski Erg (or 2 laps)
  • 20 Box Jumps 
  • 20 Wallballs 
  • 600m Row (or 4 laps)
  • 20 KB Swings
  • 20 Pull Ups

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s