Wednesday, March 27 Gym Open @ 6:05am

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PREPARATION:

  • Row for 50 pulls (increase effort)
  • 5 Hang Power Cleans + 4 Power Cleans + 3 Hang Cleans + 2 Cleans @ bar
  • repeat above^ with light load

STRENGTH:

For sets 7-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities to get a new max, if and when, your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

E2MO2M, for 20:00 (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

Met-Con WOD:

PART A> We will start at different stations to allow for efficiency

Against a 2:00 running clock, complete 5 rounds of the following:

  • Row 300m/240m

Complete as many reps of the following in remaining time

  • In Round 1: KB Swings
  • In Round 2: Box Jumps/Step-up/downs
  • In Round 3: 1-Arm DB Push Press
  • In Round 4: Double Unders (absolutely no singles)
  • In Round 5: D-Ball Over the Shoulder 

REST 2:00 between rounds 

PART B> “Core Incinerator|

Complete the following:
  • 0:30 Plank
  • 30 Tuck Sits
  • 0:30 Plank
  • 30 Bird Dogs
  • 0:30 Plank
  • 30 Hollow Rocks
  • 0:30 Plank
  • 30 Back Extensions on GHD or Reverse Hypers or Pendlay Rows
  • 0:30 Plank
  • 30 Russian Twists
  • 0:30 Plank

About crossfitcphs

PE Teacher at Carleton Place High School
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