Wednesday, August 21 Gym Open @ 6:00am

bri and shel

PREPARATION:

  • Run 2 laps or Row/Ski for 600m or Bike for 1200m
  • Hang from Pull Up bar for 45 seconds
  • 10 Hindu Push Ups
  • warm up sequence from Jocelyn Forest
  • 5 reps of Clean Pull + Hold + Hang Squat Clean

STRENGTH:

E2MO2M, for 16:00 (8 sets) of:

  • 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean +1 Jerk
    *Sets 1-3 – 60-65%
    *Sets 4-6 – 65-70%
    *Sets 7-8 – 70-75%

Met-Con WOD:

4 rounds of:

with 3:00 on the clock, complete:

  • 12 Calories on Rower/Bike/Ski/Air Assault
  • 9 Thrusters @ 85/55
  • 6 Pull Ups
  • REST in remainder of time

REST 4:00

3 rounds of:

  • 12 Calories on Rower/Bike/Ski/Air Assault
  • 9 Push Press @ 85/55
  • 6 Knees to Elbows (or Knees Up or Hollow Rocks)
  • REST in remainder of time
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About crossfitcphs

PE Teacher at Carleton Place High School
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