Wednesday, March 29 Gym Open @ 6:20am

evie

Our future Olympian, Evie, just finished up a training camp in Florida

PREPARATION:

  • Row 250m
  • perform 25 Unbroken Wall Balls
  • practice Knuckles-Down Clean technique

STRENGTH:

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 Push Press @ 70%

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

  • 1  Clean and Jerk @ heavier than ^

Met-Con WOD:

PART A>

EMOM for 10:00 of:

Even Minutes – 10/8 Calories on Rower (12 for Trev)

Odd Minutes – 5 Touch’n’Go Power Clean and Jerks @ 135/75

REST 3 minutes

PART B> to be done in any order

  • 2 lengths of  50m D-Ball Carry against stomach
  • 1 more set of 25 Unbroken Wall Balls
  • 1 partner sprints 15 calories on Airdyne – other holds KB in Front Rack- switch

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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