Wednesday, June 7 Gym Open @ 6:20am

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PREPARATION:

With a bar….

  • 3 Muscle Cleans
  • 3 Push Press
  • Then The World’s Greatest Stretch 
  • 3 Power Cleans
  • 3 Squat Cleans
  • 3 Front Squats
  • 3 Push Press
  • 3 Squat Clean Thrusters

STRENGTH:

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

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

  • 6 sets of 1 rep Squat Cleans from the blocks
  • build accordingly

REST 2 minutes between all sets

Met-Con WOD:

“Strict Sandwich” – not for time
2 Rounds:

  • 5 Strict Handstand Push Ups
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 DB Bent Over Rows (each arm)

60 Calorie Row/Bike/Airdyne

2 Rounds:

  • 5 Strict Handstand Push Ups
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 DB Bent Over Rows (each arm)

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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