Wednesday, January 30 Gym Open @ 6:05am

No photo description available.

PREPARATION:

  • Row 750m/600m
  • 10 Med Ball Cleans
  • 10 Knees-to-Elbows 
  • 6 Hang Power Cleans @ 65/35
  • 5 Hang Squat Cleans @ ^
  • 4 Power Cleans @^
  • 3 Squat Cleans @^

STRENGTH:

Every 90 seconds, for 15 minutes (10 sets):

  • 1 rep of Squat Clean @ 70-90% of your 1-RM Clean

Increase load over the course of the 10 sets

Four sets of:

  • 5 reps of Touch-n-Go Power Cleans 
    REST 2:00 between sets

Increase load each set, working to the heaviest 5-rep set possible.

Met-Con WOD:

Partner Action:

With 20:00 on the clock:

  • 2000m Row Buy-in (one rows, one holds a Med Ball)

then, in the time remaining, AMRAP of:

  • 20 Med Ball Cleans
  • 20 H-R Push Ups (other partner holds a plank)
  • 20 Partner Wall Balls
  • 20 Partner Med Ball Sit Ups

 

About crossfitcphs

PE Teacher at Carleton Place High School
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