Monday, June 12 Gym Open @ 5:15pm

http://www.crossfitinvictus.com/blog/ultimate-tool-going-faster-less-rowing-machine/

PREPARATION:

3 rounds of:

  • run 1 lap
  • 8 Overhead One Arm Overhead  DBell Squats
  • 12 American KB Swings

STRENGTH:

It has been 6 weeks since this crew last did Clean and Jerks on a Monday night, so let’s do it!

Every 2 minutes, for 6 minutes (3 sets):

  • 1 reps of 3-Position Clean 
    (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)

Build over the course of the 3 sets to 65-70%, and then…

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%

Met-Con WOD:

PAT A>

Complete the following for time:

  • Run to Parking Lot gate and back
  • 21 KB Swings
  • Run to parking lot gate and back
  • 15 Back Squats @ 135/95 (or 45% of your Max)
  • Run to Parking Lot gate and back
  • 9 Floor Wipers (9 per side) @ 135/95 (or ^)

REST 5 minutes

PART B>

5 Min AMRAP of:

  • 3 Over Head Squats @ 75/55
  • 6 Toes To Bar 
  • 9 Push Ups

REST 2 minutes

4 Min AMRAP of:

  • 3 Front Squats @ 75/55
  • 6 Knees to Elbows
  • 9 Box Jumps (or Step Up/Downs)

REST 2 minutes

3 Min AMRAP of:

  • 3 Push Press @ 75/55
  • 6 Hollow Rocks
  • 9 Burpees

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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