Wednesday, January 22 Gym Open @ 6:05am

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Hangin’ with the cool kidz…

PREPARATION:

  • Row/Ski 600m or Bike 1200m
  • 10 Med Ball Cleans
  • 6 Hang Power Cleans @ 65/35
  • 5 Hang Squat Cleans @ ^
  • 4 Power Cleans @^
  • 3 Squat Cleans @^

STRENGTH:

E2MO2M, for 20:00 (10 sets), Squat Clean as follows:

  • 1 rep @ 50%
  • 1 rep @ 60%
  • 1 rep @ 65%
  • 1 rep @ 70% 
  • 1 rep @ 75%
  • 1 rep @ 80%
  • 1 rep @ 82.5%
  • 1 rep @ 85%
  • 1 rep @ heavier
  • 1 rep @ heavier

Met-Con WOD:

18:00 on any ERG (switch as you see the need):

Every 500m on Ski/Row/Air Assault or 1000m on Bike:

  • 4 reps of Hang Power Clean @ 95/55
  • 8 reps of Push Press @ 95/55
  • 12 reps of Deadlifts @ 95/55

About crossfitcphs

PE Teacher at Carleton Place High School
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