Wednesday, GROWvember 14 Gym Open @ 6:05am

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It is great to have Colin Black joining us when he can

PREPARATION:

  • Row for 3 minutes
  • 10 Clean High-Pulls with bar
  • 8 Clean High-Pulls from a Riser Pulls 
  • 6 Tall Cleans (get up on toes)
  • 4 of today’s Complex @ bar
  • 2 of today’s Complex @ 50%

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Hang Power Clean + 1 Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

Complete the following for time:

  • 30/21 Calorie Row
  • 30 KB Swings
  • 30 Back Squats @ 95/65

REST 1:00

  • 24/18 Calorie Row
  • 24 KB Swings
  • 24 Back Squats @ 95/65

REST 1:00

  • 18/12 Calorie Row
  • 18 KB Swings
  • 18 Back Squats @ 95/65
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About crossfitcphs

PE Teacher at Carleton Place High School
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