Monday, June 11 Gym Open @ 5:00pm

bedros

PREPARATION:

  • run 1 lap
  • 10 Goblet Squats with pause in bottom
  • 5 Power Cleans
  • 5 Hang Power Cleans
  • 5 Power Jerks
  • 2 reps of the Complex below

STRENGTH:

2 reps of the following Complex:

  • Power Clean + Hang Power Clean + Power Jerk
  • Sets 1-2 @ 55% of your Power Clean Max
  • Sets 3-4 @ 65%
  • Sets 5-6 @ 75%
  • Sets 7-8 @ heavier for 1 rep only

Met-Con WOD:

We are loading up the gear and heading to the track!

W will start at the Finish Line

With a partner, splitting up the work and reps however you see fit:

  • 20 Power Clean and Jerks @ 135/95 
  • Run to 100m Start Line (Container) and back
  • 30 Bleacher Hops
  • Run to the cone and back (200m)
  • 40 Wall Balls against Track Shed
  • Run to the 100m Start Line and back to Finish Line
  • 30 Steeple Chase Barrier hops (two hands on Steeple)
  • Strip your bar to 95/65 and carry overhead to cone
  • 20 Hang Snatch @ 95/65 
  • Carry loaded bar 100m to start of 200m
  • 20 Overhead Squats
  • Carry loaded bar 100m to Start Line by Container
  • 20 Barbell Burpees
  • Carry loaded bar 100m together overhead to Finish Line
  • load plates back on
  • 20 Squat Cleans @ 135/95
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About crossfitcphs

PE Teacher at Carleton Place High School
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