Monday, April 22

 

STRENGTH:

  • we are going to work on our Snatch grip Back Thrusters
  •  work up to a heavy set of 3 reps
  • spend 5 minutes pushing your limits with the Overhead Squat

 

Today’s workout is a little different…….

  • Line up your Dumbell at one side of the gym, your Barbell at the other side.
  • The gym is 50 feet across so you DB and BB will be approx 40 feet apart.
  • Start with 10 DB Snatch then leave your DB and BURPEE BROAD JUMP ACROSS THE GYM to your BB for 10 Clean and Jerks.
  • After completing your 10 C&J take off ONE PLATE and OVERHEAD LUNGE it across the gym back to your DB.
  • 10 more DB SNATCH then Burpee Broad Jump across gym to BB.
  • 10 UNEVEN PUSH PRESS with your BARBELL, and I want you to do your best to HOLD THE BAR IN THE CENTRE….don’t cheat by shifting all the weight to one side.
  • Finish your 10 reps and unload another plate to OVERHEAD LUNGE across the gym back to your DB.
  • 10 DB Snatch then Burpee Broad jump back to BB.
  • 10 Curtis P’s with BB then OVERHEAD LUNGE your BARBELL across gym back to DB where you finish the workout with 10 DB SNATCH.
  • so, it looks like this…

WOD:

  • 10 DB Snatch 35/25 lbs (alternate arms)
  • Burpee Broad Jump
  • 10 Clean & Jerks 115/65
  • Overhead Lunge 35/15 lbs
  • 10 DB Snatch (alternate arms)
  • Burpee Broad Jump
  • 10 UNEVEN Push Press 80/50 lbs
  • Overhead Lunge 35/15 lbs
  • 10 DB Snatch (alternate arms)
  • Burpee Broad Jump
  • 10 Curtis P’s 45/35 lbs * (* CURTIS P – Hanging Squat Clean to Lunge to Lunge to Push Press – 1 REP)
  • Overhead Lunge (barbell)
  • 10 DB Snatch (alternate arms)

FINISHER:

  • run the St. Mary’s loop
  • Farmer’s carry the heaviest dbells you can from front foyer of school to school sign and back

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s