Wednesday, March 22 Gym Open @ 6:20am

PREPARATION:

  • Ski Erg 250m
  • 10 DB High Hang Cleans
  • Row 250m
  • 8 DB Hang Cleans
  • AirDyne 250m
  • 6 DB Squat Cleans

STRENGTH: (24 minutes)

Every 90 seconds, for 4 rounds (6 minutes), complete:

  • 1 High Hang Squat Clean + 1 Hang Squat Clean @ 50%, 55%, 60%, 65%

Every 2 minutes, for 3 rounds, (6 minutes) complete:

  • 2 Squat Cleans @ 65%, 70% and 75% 

Every  2 minutes, for 3 rounds, (6 minutes)complete:

  • 1 Squat Clean + 1 Thruster @ 70%

Every 2 minutes, for 3 rounds, (6 minutes)complete:

  • 1 Squat Clean Thruster @ heavier than ^

Met-Con WOD:

Compete the following for time:

3 rounds of:

  • 5 Thrusters @ 95/65
  • 5 Pull Ups
  • 5 Burpees

then 40 Calories on the Rower

2 rounds of:

  • 6 Thrusters @ 95/65
  • 6 Pull Ups
  • 6 Burpees

then 30 Calories on the AirDyne

1 round of:

  • 9 Thrusters @ 95/65
  • 9 Pull Ups
  • 9 Burpees

then 30 Calories on the Ski Erg

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About crossfitcphs

PE Teacher at Carleton Place High School
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