Wednesday, December 31 Gym Open @ 1:00 pm

  • The gym will be open at 1:00 pm
  • The following workout is based on the OUTLAW WAY programming: we will modify to suit our needs


Every 1:30 for 6:00-

5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.


This can be scaled to 20 Wall Balls between instead of 30 if need be

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 115/75#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 135/85#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 155/95#
30 Wall Balls 20/14#


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 31, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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