Wednesday, F(ab)ruary 14 Gym Open @ 6:15am


Coach Strachan and his monster calves crush a Biathlon on the Ski Erg after school


  • Row 24 calories
  • 40 Double Unders or 80 Single Unders (after 5 legit DU attempts)
  • 10 Hollow Rocks
  • 6 Hang Power Cleans
  • 5 Hang Squat Cleans
  • 4 Power Cleans
  • 3 Squat Cleans


Every 2 minutes, for 20:00 (10 sets):

  • 2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Met-Con WOD:

AMRAP for 15:00 of:

  • 12 Hang Power Cleans @ 115/75
  • 24/20 Calorie Row/Ski/Air Assault
  • 10 Chest to Bar Pull Ups (or Pull Ups)
  • 40 Double Unders (or 80 Single Unders)

About crossfitcphs

PE Teacher at Carleton Place High School
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