Wednesday, May 16 Gym Open @ 6:15am

jess

PREPARATION:

  • Row 30 calories
  • 10 Power Clean with bar
  • 8 Hang Squat Clean with bar
  • 6 Squat Clean with bar

STRENGTH:

  • 8 reps of Hang Power Cleans @ 50%
  • 7 reps of Power Cleans @ 60%
  • 6 reps of Hang Cleans @ 65%
  • 5 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks

REST 2 minutes between all sets

Met-Con WOD:

2 Rounds:

  • 5 Strict-ish Handstand Push Ups (scale is H-R Push Ups)
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (Each Arm)

60/45 Calorie Row/Bike/Ski

2 Rounds:

  • 5 Strict-ish Handstand Push Ups
  • 5 Strict Pull Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (Each Arm)
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About crossfitcphs

PE Teacher at Carleton Place High School
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