Monday, January 30 Gym Open @ 5:15pm

Image may contain: one or more people and basketball court

Image may contain: one or more people

Great showing by three of our own at the CrossFit Closer comp on Sunday:)


  • Run 2 laps
  • 10 Goblet Squats
  • 5 reps of the Bear Complex with bar


The first 5 sets are Complexes designed to work on position, pull, shrug, fast elbows.

E2MO2M for 8 minutes complete:

  • 2 sets of:  1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean @ 45 and 50%
  • 2 sets of:  1 Hang Squat Clean + 1 Squat Clean @ 55-60%

The next 5 sets are work sets designed to get you under the bar quickly landing in a squat to catch the bar.

REST 2  minutes between sets

  • 5 sets of: 1 Squat Clean @ 65% and build to a heavy max for today

Met-Con WOD:

PART A> “Canis Lupus”

20-15-10-5 for time:

  • Thrusters @ 105/75 (or 40% of your last Squat Clean from above)
  • Sit Ups

REST 5 minutes

PART B> “Wolf Pack of 3” – it could also be done in a group of 2 if the numbers allow -if this is the case, we will start at different stations to make things flow smoothly

Each person completes the reps listed. When your group is all done, take a knee; ROTATE when last group is done. Start on command of Coach.

3 rounds with your group of:

  • 15 Calorie Row
  • 10 Burpees
  • 10 Toes to Bar
  • 10 Slam Ball (may have to use larger Med Balls as well)
  • 10 DBell Alternating Snatch (DB goes to ground every rep)

REST as needed:)

PART C> ‘Finisher’

  • 4 lengths of Famer’s Carry in hallway outside weight room (heavier than ever)
  • 10 Strict Pull Ups (or slow eccentrics for those who do not have them)
  • 10 Handstand Push Ups (or get upside down)
  • practice a few of the things that you struggle with: Double Unders, Handstand Walk, Rope Climb, Muscle Ups, Chin Ups (yes, that is right)




About crossfitcphs

PE Teacher at Carleton Place High School
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