Wednesday, Jack’duary 31 Gym Open @ 7:45am

randy

PREPARATION:

  • Row 30 Calories
  • 10 Knees-to-Elbows + 10 Sit Ups
  • 6 Hang Power Cleans @ 65/35
  • 5 Hang Squat Cleans @ ^
  • 4 Power Cleans @^
  • 3 Squat Cleans @^

STRENGTH:

Every 90 seconds, for 15 minutes (10 sets):

  • 1 rep of Squat Clean @ 70-90% of your 1-RM Clean

Increase load over the course of the 10 sets

Four sets of:

  • 5 reps of Touch-n-Go Power Cleans 
    REST 2:00 between sets

Increase load each set, working to the heaviest 5-rep set possible.

Met-Con WOD:

From the main page of http://www.crossfit.com:

https://journal.crossfit.com/article/cfj-crossfit-wod-180131

For time:

  • 30 Overhead Walking Lunges @ 45/25 plate
  • 30 Knees-to-Elbows
  • 30 Sit Ups
  • 30 Calorie Row
  • 30 Sit Ups
  • 30 Knees-to-Elbows
  • 30 Overhead Walking Lunges

This can be scaled by performing 20 reps; we can remove the Overhead component of the lunges and switch Knees-to-Elbows with Knee Ups

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s