Wednesday, April 24 Gym Open @ 6:05am

Image may contain: 9 people, including Steph Price, people smiling

PREPARATION:

  • Row/Ski/Bike 500m
  • 10 High Pulls with bar
  • 10 Power Clean with bar
  • 8 Hang Squat Clean with bar
  • 6 Squat Clean with bar
  • 4 Squat Clean Thrusters with bar
  • 2 Split Jerk with bar

STRENGTH:

E2MO2M, for 12:00 (6 sets):

  • Hang Power Clean + Power Clean

Build to today’s heavy complex.

E2MO2M, for 12:00 (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

Met-Con WOD:

This is meant to be a burner workout. By 90-95% Max HR, please understand that you need to operate within your own Rate of Perceived Effort (RPE). The idea is to “redline”, but not to crash.

AS always, you have to gauge your own effort. Don’t push beyond your limits – but get uncomfortable.

6 rounds of:

  • 10 seconds @ 90-95% Max HR – this is a MAX EFFORT SPRINT, folks!
  • 50 seconds REST

REST 3:00

3 rounds of:

  • 2 minutes @ 90-95% Max HR 
  • 2 minutes REST 

About crossfitcphs

PE Teacher at Carleton Place High School
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