Monday, October 21

  • Don’t forget to bring your form and money for CrossFit CPHS clothing order
  • If necessary you can grab one tonight and get it back to me ASAP


Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

  • So, this means that you take 65% of your Front Squat max and do it for 7 reps
  • Then you rack the bar, switch to your back squat and complete 13 reps
  • There is no rest between Front and back Squat other than to reposition

Met-Con WOD:

15 Min Time Cap:

Ascending and Descending Ladder of the following action:

  • 10 Power Snatch 95/65 guys; 45/35 gals
  • 20 Pull Ups (may sub as usual: bands, ring rows, bar rows)
  • 30 Box Jumps
  • 40 Kettle Bell Swings (53/35 guys; 35/20 gals)
  • 30 Box Jumps
  • 20 Pull Ups
  • 10 Power Snatch


  • Any 1 REP not completed within the 15-minute time cap will be added on as 1 additional second.
  • A completed workout is 160 reps total
  • Example: 150 Reps completed in 15 minutes with 10 uncompleted reps will score 15:10

About crossfitcphs

PE Teacher at Carleton Place High School
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