Wednesday, February 20 Gym Open @ 6:05am

Image may contain: 3 people, people smiling, text

PREPARATION:

  • Row 500m

Clean Technique Warm-Up
5 reps of each:

  • Clean-Grip RDL
  • Clean Pull from Below Knee
  • Front Squat
  • Hang Power Clean
  • Clean from Below Knee

One set of:

  • 3 reps of  Power Clean @ 95/65 (no foot movement)
    REST as needed

One set of:

  • 3 reps of  Power Clean @ 115/75 
    REST as needed

One set of:

  • 3 reps of Squat Clean @ 135/95 
    REST as needed

STRENGTH:

E2MO2M, for 10:00 (5 sets):

  • Power Clean x 1.1.1 (rest 2-3 seconds between singles)

Build to today’s heavy triple, and then…

E2MO2M, for 8 minutes (4 sets):

  • Squat Clean x 1.1.1 (rest 2-3 seconds between singles)

Build to today’s heavy triple, and then…

E2MO2M, for 6:00 (3 sets):

  • Clean Pulls x 1.1.1 (rest 2-3 seconds between singles)

Met-Con WOD:

20:00 on the clock

With a partner, alternating to complete 3 rounds of:

  • 10 Thrusters each @ 95/65 (Partner 1 does 10; then Partner 2 does 10)
  • 200m/160m Row each (partner 1 rows 200m/160m; then Partner 2 Rows 200m/160m)

then, in the time remaining on the clock, complete AMRAP of “Cindy”:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

partners alternate at the end of each round

About crossfitcphs

PE Teacher at Carleton Place High School
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