Wednesday, April 5 Gym Open @ 6:20am

cphs tracktion

PREPARATION:

  • Row/Cycle/Ski Erg 300m
  • 10 Pistols (or use TRX Straps)
  • 3 complexes: High Hang Power Clean + Hang Power Clean + Power Clean + High Hang Squat Clean + Hang Squat Clean + Squat Clean

STRENGTH:

  • spend 8 minutes warming up your Power Clean to 85% of your Power Clean Max

then:

E2MO2M, for 12 minutes, complete 6 rounds  of:

  • 3 Power Cleans @ 85%

Met-Con WOD:

Complete as many rounds as possible in 15 minutes of:

  • 21 Sit Ups
  • 14 One-arm DB Push Jerks (7 each side)

Use a single, heavy dumbbell and alternate arms each rep.

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About crossfitcphs

PE Teacher at Carleton Place High School
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