Monday, March 17 Gym Open @ 5:30pm

  • Happy St. Patty’s Day!
  • Wear green tonight!!

WOD 14.3: for those who wish to do so!

As Many Reps as Possible in 8 MINUTES

  • 10 Deadlifts 135/95 lbs
  • 15 Box Jumps 24/20″
  • 15 Deadlifts 185/135 lbs
  • 15 Box Jumps 24/20″
  • 20 Deadlifts 225/155 lbs
  • 15 Box Jumps 24/20″
  • 25 Deadlifts 275/185 lbs
  • 15 Box Jumps 24/20″
  • 30 Deadlifts 315/205 lbs
  • 15 Box Jumps 24/20″
  • 35 Deadlifts 365/225 lbs
  • 15 Box Jumps 24/20″

For those who have already done 14.3:

STRENGTH:

“BEAR COMPLEX”

  • 1 Rep of the Bear Complex is – Deadlift – Hanging Power – Front Squat – Push Jerk – Back Squat – Rack Jerk EMOM for 8 minutes

Then….

5 More Minutes to find a 1 REP MAX – BEAR COMPLEX

Met-Con WOD:

Partner Workout: only one person working at a time:

  • 50 Med Ball Cleans
  • 50 Jumping Pull Ups
  • 50 KB Swings
  • 50 Lunge Steps
  • 50 Toes to Bar or Knees Up
  • 50 Push Press 75/55
  • 50 Barbell Rows 75/55
  • 50 Wall Ball
  • 50 Burpees
  • 50 Double Unders (no singles)

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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