Monday, July 29 Gym Open @ 6:00am

Image may contain: 1 person

PREPARATION:

  • Row 600m/480m
  • 5 Strict Press + 5 Push Press + 5 Front Squat with bar
  • 10 Thrusters @ 65/35
  • 5 single Squat Clean Thrusters @ 65

STRENGTH:

E2MO2M, for 20:00 (10 rounds):

  • establish a heavy 1 rep Squat Clean Thruster
  • start @ 50% of your Max Squat Clean and build accordingly

Met-Con WOD:

With a partner, one person working on movement, one person Rowing, complete 5000/4000m on Rower or 10000/8000m on Bike as follows:
  • Partner A: 1:00 to complete 15 KB Swings @ 53/35
  • Partner B: 1:00 to Row/Bike as many metres as possible
  • switch
  • Partner A: 1:00 to complete 15 Wall Balls
  • Partner B: 1:00 to Row/Bike as many metres as possible
  • switch
  • Partner A: 1:00 to complete 15 Hollow Rocks
  • Partner B: 1:00 to Row/Bike as many metres as possible
  • switch
  • Partner A: 1:00 to complete 8 Thrusters @ 75/45
  • Partner B: 1:00 to Row/Bike as many metres as possible
  • switch

if more time is needed, start with KB Swings again

About crossfitcphs

PE Teacher at Carleton Place High School
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