Wednesday, June 27 Gym Open @ 6:15am

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PREPARATION:

  • Row 300m
  • 5 reps of Complex: Hang Power Clean +Power Clean + Hang Squat Clean + Squat Clean @ 65/35

STRENGTH:

  • 1 set of 5 reps of Hang Power Cleans @ 60%
  • 1 set of 4 reps of Hang Power Cleans @ 65%
  • 1 set of 4 reps of Power Cleans @ 70%
  • 1 set of 3 reps of Power Cleans @ 75%
  • 1 set of 3 reps of Hang Squat Cleans @ 80%
  • 1 set of 2 reps of Hang Squat Cleans @ 85%
  • 1 set of 1 rep of Squat Cleans @ 90%
  • 1 set of 1 rep of Squat Cleans @ 90% +

Met-Con WOD:

  • 500m/400m Row

then, 3 Rounds of:

  • 10 DB Push Press 
  • 10 DB Push Ups

REST 2 Mins

400m/320m Row

then, 3 Rounds of:

  • 8 Power Cleans @ 135/95
  • 8 Lateral Bar Hops

REST 2 mins

300m/240m Row

then, 3 Rounds of:

  • 6 Toes to Bar
  • 6 Burpees
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About crossfitcphs

PE Teacher at Carleton Place High School
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