Wednesday, March 8 Gym Open @ 6:20am

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Bryce Ritchie and Amy Cuthbert represent CPHS at CrossFit Limestone:)

PREPARATION:

  • Row 20 Calories
  • Bike 15 Calories
  • Banded Alligator Plank Walk
  • 8 Plank Rotations
  •  5 reps of 3-position Clean Complex with bar

STRENGTH:

E2MO2M , for 12 minutes (6 sets):

  • 2 reps of Power Clean
    (drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)
  • build over the 6 sets 

E2MO2M, for 12 minutes (6 sets):

  • 1 set of Hang Clean + Clean @ 60%
  • 1 set of ^ @ 70%
  • 1 set of ^ @ 75%
  • 1 set of ^ @ 80%
  • 1 set of ^ @ 85%

Met-Con WOD:

“Bullseye” 

This workout can be done with less reps and lower weight 

EMOM for 16 minutes:

  • Min 1 – 15 Sumo Deadlift High Pulls @ 75/45
  • Min 2 – 15 Wallballs 
  • Min 3 – Max Calorie Row or Bike
  • Min 4 – REST
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About crossfitcphs

PE Teacher at Carleton Place High School
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