Wednesday, May 24 Gym Open @ 6:20am

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PREPARATION:

  • Row 40 calories
  • 10 Box Jumps
  • 10 Push Press empty Bar
  • 10 Back Squats
  • 5 Squat Cleans 
  • 5 Push Jerks 

STRENGTH:

  • 8 reps of Hang Power Cleans @ 50%
  • 7 reps of Power Cleans @ 60%
  • 6 reps of Hang Cleans @ 65%
  • 5 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks

REST 2 minutes between all sets

Met-Con WOD:

Complete on your own for time:

5 sets of:

  • 10 KB Swings @ 53/35
  • 10 Plate Sit Ups @ 25/15

REST 60 seconds

4 sets of:

  • 10 Push Press @ 95/55
  • 10 Hollow Rocks

REST 90 seconds

3 sets of:

  • 10/8 Calorie Row/Bike/Ski
  • 10 Toes to Bar
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About crossfitcphs

PE Teacher at Carleton Place High School
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