Wednesday, January 25 Gym Open @ 6:20am

PREPARATION:

2 rounds of:

  • Row 250m
  • 5 Hang Power Clean 
  • 5 Power Clean
  • 5 Strict Press
  • 5 Push Press
  • 5 Push Jerk

STRENGTH:

Every 3 minutes, for 18 minutes:
Power Clean Push-Jerk Barbell Cycling

Set 1 – 7 reps @ 50% of 1 Rep max Clean and Jerk
Set 2 – 7 reps @ 60% 
Set 3 – 7 reps @ 65%
Set 4 – 7 reps @ 65%
Set 5 – 7 reps @ 67.5%
Set 6 – 7 reps @ 70%

Met-Con WOD:

10-8-6-4-2 reps of:

  • Hang Squat Cleans @ 135/95
  • Handstand Push Ups

and add into the mix:

  • 50-40-30-20-10 reps of Sit Ups

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s