Wednesday, January 11 Gym Open @ 6:15am

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PREPARATION:

  • Row 500m

then, complete the 6 minute EMOM of:

  • Minute 1 – 6 Chest to bar Pull Ups
  • Minute 2 – 20 Hollow Rocks
  • Minute 3 – 8 Hang Power Cleans @ 65/45

STRENGTH:

Every 2 minutes, for 16 minutes:
Power Clean to Push Jerk Barbell Cycling
*Set 1 – 5 reps @ 60% 
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 5 reps @ 60%
*Set 5 – 3 reps @ 65%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 70%
*Set 8 – 1 rep @ 80%

For these sets, the goal is to keep the barbell in your hands and complete the reps efficiently and unbroken. As we get closer to the competition season it will become increasingly important to know what loads you can handle touch-n-go, and which you’ll benefit from resetting with.

Met-Con WOD:

Complete the following or time:

  • 12 Power Cleans @ 135/95
  • 24 Toes to Bar (or Knees Up)
  • 12 Box Jumps
  • 24 DB Push Press @ 30-45#/15-25#
  • 12 Ring Dips (or Dips)
  • 24 Pull Ups
  • 12 Burpees
  • 24 Deadlifts @ 135/95

FINISHER:

  • 10 Zercher Holds from the pins for 6 seconds
  • 10 TRX Strap Push Up-Crunches
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About crossfitcphs

PE Teacher at Carleton Place High School
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