Wednesday, February 8 Gym Open @ 6:20am

Image may contain: one or more people, ocean, text, water and outdoor

PREPARATION:

1 round of:

  • Row 200m
  • 10 Thrusters @ 45/35
  • 6 Pull Ups

STRENGTH:

5 sets of 3-position Power Clean as follows:

  • 1 High Hang + 1 Hang + 1 Below the Knee
  • start @ 60% and build over the 5 sets
  • REST 2 minutes between sets

then:

  • 3 sets of 1 rep of Power Clean 
  • heavier each set

Met-Con WOD:

http://www.concept2.com/indoor-rowers/training/technique-videos

https://darkhorserowing.com/how-to-win-jackie-every-time/

“Jackie” for time:

  • 1000m Row
  • 50 Thrusters @ 45/35
  • 30 Pull Ups

REST 5 minutes

“20% Jackie” for time:

  • 200m Row
  • 10 Thrusters @ 45/35
  • 6 Chest to Bar Pull Ups

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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