Wednesday, March 14 Gym will be open in late afternoon maybe

b

PREPARATION:

  • Row 600m
  • 10  DB Hang Power Cleans 
  • 10 Hang Power Cleans with bar
  • 8 Hang Squat Cleans with bar
  • 6 Squat Cleans with bar
  • 4 Split Jerks with bar

STRENGTH:

This is a longer strength session – enjoy:)

E2MO2M, for 6 minutes (3 sets):

  • Hang Clean + Clean + Jerk @ 60%

E2MO2M, for 14 minutes (7 sets):

  • Clean & Jerk
    *Sets 1-5 = 2 reps @ 70-90%
    *Sets 6-7 = 1 rep @ 90%

E2MO2M, for 10 minutes (5 sets):

  • Split Jerk
    *Sets 1-3 = 1 rep @ 85%
    *Sets 4-5 = 1 rep @ 85%+

Met-Con WOD:

5 rounds of the following for time:

  • 15 Hang Squat Cleans @ 50/35
  • 200m Ski or Air Assault or Row
  • 15 Push Ups
  • 200m Ski or Air Assault or Row

REST 4:00 between rounds (so – light each round up full-bore)

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About crossfitcphs

PE Teacher at Carleton Place High School
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