Wednesday, July 4 Gym Open @ 6:15am

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Although we were missing a ton of regulars, this hearty crew performed magnificently in the heat!

We were thrilled to have Alison Tremblay and Jesse Campbell join us!

Oh, and Doc Blaine decided to PR his Snatch by 15# with a beauty 235# (after a surfeit of Canada Day weekend entertainment...).

PREPARATION:

  • Row 500m
  • 10 Clean Pulls
  • 8 Clean High Pulls
  • 6 Hang Power Cleans
  • 6 Push Press

STRENGTH:

E2MO2M,  for 8:00 (4 sets), complete:

  • 3 Hang Power Cleans + 3 Push Press 

then:

E2MO2M, for 6:00 (3 sets), complete:

  • 2 Hang Power Cleans + 2 Push Press

then:

E2MO2M, for 4:00 (2 sets), complete:

  • 1 Hang Power Clean + 1 Push Press

building through all sets

Met-Con WOD:

3 rounds of:

  • 15 Wall Balls
  • 10 Pull Ups
  • 5 Deadlifts @ 225/135

REST 3:00

2 rounds of:

  • 20/15 Calorie Row
  • 15 Push Jerks @ 115/75

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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