Wednesday, November 29 Gym Open @ 6:15am

recess

Recess is an hour long – every day!

PREPARATION:

  • Row 400m
  • 8 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 6 Hang Power Clean + Power Clean Complex with 65/45

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Hang Power Clean + 1 Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

Complete 3 rounds of the following:

A> 3:00 to complete:

9-6-3 reps of:

  • Toes to Bar (or Knees Up)
  • Push Ups
  • Air Squats

then, 

B> 3:00 to complete:

  • 6 reps of “Unbroken” Power Cleans @ 135/95 (or 65% of Clean max)
  • 4 reps of “Unbroken” Hang Power Cleans @ 135/95
  • 2 reps of “Unbroken” Squat Cleans @ 135/95

REST 2 minutes between rounds

FINISHER:

  • 10 reps of Elevated KB Row Planks

About crossfitcphs

PE Teacher at Carleton Place High School
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