Wednesday, February 15 Gym Open @ 6:2am

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  • Row 20 Calories
  • 8 DB Hang Power Cleans
  • 6 DB Hang Squat Cleans
  • 4 DB Squat Cleans


E2MO2M, for 14 minutes (7 rounds):

Power Cleans as follows:

  • 1 set of 8 reps  @ 40%
  • 1 set of 6 reps  @ 60%

Clean and Jerks as follows:

  • 1 set of 3 reps  @ 70%
  • 1 set of 1 rep  @ 75%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 85%
  • 1 set of 1 rep @ 90%


Met-Con WOD:

This is a workout from CrossFit New England – it will be interesting:

“Power Hour”

  • 50 Clean & Jerks* @ 135/95
    *EMOM: 5 Toes-to-Bar

On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.

  • so, you can reduce the load to 70% of your best Clean and Jerk from above 
  • the number of Toes-to-Bar can be reduced to 3 or 4 if need be to follow their advice above

REST 5  minutes 

  • Row 1000m with each 250m harder than the last

About crossfitcphs

PE Teacher at Carleton Place High School
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