Wednesday, April 25 Gym Open @ 6:15am

afro

PREPARATION:

  • Row 1000m
  • 20 reps of Double Band Lying “Y”
  • 10 High Pulls with bar
  • 10 Squat Clean Thrusters with bar

STRENGTH:

E2MO2M, for 20 minutes (10 sets):

  • Hang Power Clean + Power Clean

Build to today’s heavy complex.

Met-Con WOD:

For Time:

  • 10 Power Cleans @135/95*
  • 40 Air Squats
  • 8 Front Squats @ 135/95
  • 30 Air Squats
  • 6 Push Jerks @ 135/95
  • 20 Air Squats
  • 4 Squat Clean Thrusters @ 135/95

*Four different barbell movements and air squats performed in today’s chipper. The weight on the barbell should be slightly heavier than what athletes used in “Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

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About crossfitcphs

PE Teacher at Carleton Place High School
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