Wednesday, February 19 Gym Open @ 6:05am

Image may contain: 3 people, shoes

The quote applies to us more than to the kids:)

PREPARATION:

  • Row/Ski 500m or Bike 1000m

Clean Technique Warm-Up
3 reps of each with an empty bar:

  • Clean-Grip RDL
  • Clean Pull from Below Knee
  • Front Squat
  • Hang Power Clean
  • Clean from Below Knee

then…

  • 3 reps @ 95/65 lb Power Clean (no foot movement) 
    REST 1:00 
  • 3 reps of  Power Clean @ 115/75 
    REST 1:00 
  • 3 reps of Squat Clean @ 135/95 
    REST 2:00

STRENGTH:

E2MO2M, for 10:00 (5 sets):

  • Power Clean x 1.1 (rest 2-3 seconds between singles)

Build to today’s heavy double, and then…

E2MO2M, for 8 minutes (4 sets):

  • Squat Clean x 1.1 (rest 2-3 seconds between singles)

Build to today’s heavy double, and then…

E2MO2M, for 6:00 (3 sets):

  • Clean Pulls x 1.1 (rest 2-3 seconds between singles)

Met-Con WOD:

With a partner, split the numbers in two to accomplish the following:

  • 10 Power Cleans @ 135/95 or 65% of Max
  • 40 Air Squats
  • 8 Front Squats @ 135/95
  • 30 Air Squats
  • 6 Push Jerks @ 135/95
  • 20 Air Squats
  • 4 Squat Clean Thrusters @ 135/95

REST 3:00

  • REPEAT! This rounds SWITCH Air Squats to Hollow Rocks

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
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