Wednesday, April 4 Gym Open @ 6:15am

Image may contain: one or more people

You lazybones missed a good one Tuesday:)


  • Row 1000m
  • 20 Rubber Band Pull-aparts


Every 2:00, for 8 minutes (4 sets):

  • 3 reps of Sots Press 
    (clean grip, pressing from the front-rack position in receiving)

Every 2:00, for 16 minutes (8 sets):

  • 2 reps of (Power Clean + Jerk) 

Build over the sets to establish a 2-RM power clean & jerk.

Met-Con WOD:

We are going to give these workouts a try. We will do WOD 1 today – choose your option. Read the rules carefully; watch the video for all movement demonstrations:)

6 Minute AMRAP of:

Intermediates (115#/85#)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Wall Walks

Novice/Masters (85# Male/55# Female)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Shoulder to Overhead (S2OH)

The barbell will be pre-loaded and on the ground. Following the proper standards for each movement Intermediate athletes will start with 7 power cleans. With the completion of the 7th rep and the bar in the front-rack position, the athlete will perform 5 alternating front-frack reverse lunges. The Athletes will then set the bar down and perform 3 Wall Walks. Novice/Masters will perform 7 power cleans followed by 5 alternating front-rack reverse lunges, followed by 3 S2OH. At the completion of the Wall Walks or S2OH 1 round will be complete. Each round is 15 total reps (7+5+3=15). The athlete will complete as many rounds and reps as possible in six minutes.


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: Logo

You are commenting using your 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