Wednesday, April 18 Gym Open @ 6:15am

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PREPARATION:

  • Row 750m
  • 10 reps of Landmine Lying Press
  • 50 Double Unders
  • 5 reps of the Bear Complex with bar

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

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

E2MO2M, for 6 minutes (3 sets):

  • 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

E2MO2M, for 6 minutes (3 sets):

  • 1 Clean Lift-Off + Clean + Jerk @ 75-85%

E2MO2M, for 6 minutes (3 sets):

  • 1 Clean & Jerk @ 85-90%

Met-Con WOD:

4 rounds of the following:

  • 20 Air Squats
  • 10 KB Swings (heavier than usual)
  • 8-6-4-2- Shoulder to Overhead*
  • 20 Double Unders

*Round 1 – Strict Press @ 95/55

Round 2 – Push Press @ 115/65

Round 3 – Push Jerk @ 135/75

Round 4 – Split Jerk @ 155/85

REST 1:00 between Rounds

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About crossfitcphs

PE Teacher at Carleton Place High School
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