Wednesday, June 20 Gym Open @ 6:15am

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PREPARATION:

  • Row for 50 Pulls
  • 10 rps of Reverse Hyper 
  • 10 Push Press with bar
  • 8 Power Cleans with bar
  • 6 Hang Power Cleans with bar

STRENGTH:

E2MO2M, for 16:00 (8 sets):

  • Clean Lift-Off + Power Clean + Hang Power Clean

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-8 = @ 80%

Met-Con WOD:

AMRAP in 4:00 as follows:
3 Rounds:

  • 10 Deadlifts @ 95/65
  • 8 Hang Power Cleans @ 95/65
  • 4 Push Jerks  95/65
  • Max Calorie Row in Time Remaining

REST 4:00

AMRAP in 4:00 as follows:
2 Rounds:

  • 10 Deadlifts @ 135/95
  • 8 Hang Power Cleans @ 135/95
  • 4 Push Jerks @ 135/95
  • Max Calorie Row in Time Remaining

REST 4:00

AMRAP in 4:00 as follows:
1 Round:

  • 10 Deadlifts @ 155/105
  • 8 Hang Power Cleans @ 155/105
  • 4 Push Jerks @ 155/105
  • Max Calorie Row in Time Remaining
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About crossfitcphs

PE Teacher at Carleton Place High School
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