Wednesday, December 28 Gym Open @ 7:30am

Image may contain: one or more people, ocean, beach, sky, outdoor, nature and water

Leslee Brown beaches it in Barbados

PREPARATION:

  • Row 5 minutes @ 1st @ Rate 22, 2nd @ R24, 3rd @ R26,  4th @ R28 and then last minute @ R30
  • 10 Hang Power Cleans with bar
  • 10 Power Cleans with bar
  • 8 Hang Squat Cleans with bar
  • 6 Squat Cleans with bar

STRENGTH:

Every 2 minutes, for 20 minutes (10 sets), Clean as follows:

  • Sets 1-2 = 3 reps @ 60%
  • Sets 3-4 = 2 reps @ 70%
  • Sets 5-6 = 1 rep @ 80%
  • Sets 7-8 = 1 rep @ 90%
  • Sets 9-10 = 1 rep @ 95%

Met-Con WOD:

AMRAP for 10 minutes of:

  • 7 Thrusters @ 115/75
  • 14 KB Swings
  • 7 Pull Ups

REST 5 minutes

  • 50 Double Unders
  • 40 Hollow Rocks
  • 30 Band Pull Aparts 
  • 20 Med Ball Overhead Sit Ups
  • 10 Back Extensions on GHD
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About crossfitcphs

PE Teacher at Carleton Place High School
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