Wednesday, March 11 Gym Open @ 6:05am

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Cody gets down to some serious business.

PREPARATION:

  • Row/Ski 750m or Bike 1500m

STRENGTH:

E2MO2M, for 8:00 (3 rounds), complete the following Complex:

  • 1 Power Clean + 2 Jerk Dips + 1 Squat Clean @ 50%, 55% and 60%

E2MO2M, for 6:00 (3 rounds), complete the following Complex:

  • 1 Power Clean + 1 Squat Clean @ 65%, 70%, 75%

E2MO2M, for 6:00 (3 rounds), complete the following:

  • 1 rep of Squat Clean @ 80%, 85% and 90%

Met-Con WOD:

Part A> This will be very quick – don’t hold back

Complete the following for time:

  • 21 Calories on any Erg
  • 7 Squat Clean @ 135/95 (or 65% of your Max)
  • 15 Calories on any Erg
  • 5 Squat Clean @ 135/95
  • 9 Calories on any Erg
  • 3 Squat Clean @ 135/95

REST 4:00

Part B> ‘Midline Mania’ (NOT FOR TIME)

  • 10 reps of Knees-Up Banded DB Press on a Bench
  • 10 reps of Chinese Plank DB Press
  • 10 reps of Partner Band-resisted Pull Ups
  • 10 reps of Single-Leg Squat with Double KB Curl Isometric
  • 10 reps of Eccentric Isometric Cable Pullovers
  • 10 reps of Reeves Eccentric Deadlifts and Farmer’s Carry with Safety Bar
  • 10 reps of Front Curled Banded Good Morning

About crossfitcphs

PE Teacher at Carleton Place High School
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