Wednesday, May 30 Gym Open @ 6:15am

jb

Jake Burke embodies this quote from Bedros Keuilian

PREPARATION:

  • Row 5oom
  • 10 Power Clean with bar
  • 8 Hang Squat Clean with bar
  • 6 Squat Clean with bar
  • 4 Squat Clean Thrusters
  • 2 Split Jerk

STRENGTH:

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

  • 1 rep of Clean from Below the Knee 
    (pause 2 seconds below the knee, then clean)

Build from approximately 70% to today’s heavy.

Met-Con WOD:

3 rounds:

  • 10 Assault Bike/Ski Erg calories
  • 9 Power Cleans @ 135/95
  • 8 Bar Facing Burpees

REST 1:00 between rounds

3 rounds:

  • 10 Rower calories
  • 9 Bench Press @ 135/95
  • 8 D-Ball Over Shoulder @ 80/60

REST 1:00 between rounds

 

Advertisements

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:

WordPress.com Logo

You are commenting using your WordPress.com 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 )

w

Connecting to %s