Wednesday, February 27 Gym Open @ 6:05am

Image may contain: 2 people, text that says 'OO0!! ROGUE No such thing as spare fime, No such thing as free fime, No such thing as downtime All you got is lifetime Go.'

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

then…

One set of:

  • 3 reps @ 95/65 lb Power Clean (no foot movement) 
    REST 1:00 

One set of:

  • 3 reps of  Power Clean @ 115/75 
    REST 1:00 

One set of:

  • 3 reps of Squat Clean @ 135/95 
    REST 2:00

STRENGTH:

This is similar to last week, except you are doing only two single (1.1) reps as opposed to last week when we did three (1.1.1)

E2MO2M, for 10:00 (5 sets):

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

Build to today’s heavy double, and then…

E2MO2M, for 6:00 (3 sets):

  • Clean Pulls x 1.1 (rest 2-3 seconds between singles)

Met-Con WOD:

With a partner, split the numbers in two to accomplish the following:

  • 10 Power Cleans @145/105 (or 5-10# heavier than usual weight for “Grace”)
  • 40 Air Squats
  • 8 Front Squats @ 145/105
  • 30 Air Squats
  • 6 Push Jerks @ 145/105
  • 20 Air Squats
  • 4 Squat Clean Thrusters @ 145/105

REST 3:00

  • REPEAT!

 

About crossfitcphs

PE Teacher at Carleton Place High School
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