Wednesday, March 21 Gym Open @ 6:15am

mellor

PREPARATION:

  • Row 300m @ Rate 24; Row 300m @ Rate 26
  • 10 reps of Dead Bugs with Overhead Reach

  • 10 reps of Landmine Clean with Griffin Handle
  • 10 reps of Tall Kneeling Anti-extension Press

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

  • Hang Clean + Clean + Jerk @ 60-65%

Followed by…

E2MO2M, for 16 minutes (8 sets):

  • Clean & Jerk
    *Sets 1-5 = 2 reps @ 70-90%
    *Sets 6-8 = 1 rep @ 90-95%

Met-Con WOD:

6 Rounds for Time:

  • 6 Pull Ups
  • 6 Power Cleans @ 135/75
  • 12 Air Squats
  • 200m Row/Ski/Bike (or 1 lap Run)

REST 1:00 between rounds

Midline for Meatheads:

https://drjohnrusin.com/anti-core-training-for-banged-up-meatheads/

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About crossfitcphs

PE Teacher at Carleton Place High School
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