Wednesday, March 7 Gym Open @ 6:15am

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PREPARATION:

  • Row 21/18 Calories
  • 10 Hang Power Cleans with bar
  • 8 Hang Squat Cleans with bar
  • 6 Squat Cleans with bar

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

  • 3-Position Clean + Jerk @ 60-65%
    (high hang, mid-patella, floor)

E2MO2M, for 10 minutes (5 sets):

  • 1 Hang Clean + 2 Cleans + 1 Jerk
    *Sets 1-2 = 70-75%
    *Sets 3-4 = 80-85%
    *Set 5 = 85-90%

E2MO2M, for 6 minutes (3 sets):

  • 1 Clean Pull + 1 Clean & Jerk @ 90-95%

Met-Con WOD:

3 rounds of:

  • 27 Air Squats
  • 21/18 calorie Row/Bike/Ski
  • 15 KB Swings 

REST 3:00

3 rounds of:

  • Run 2 laps
  • 12 Thrusters @ 75/45

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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