Monday, March 24 Gym Opens @ 5:40 pm

  • There will, once again, be two workouts offered
  • For those that wish to try the Open Games 14.4 workout, pair up with someone and have at it. Details are on the bottom. Toes to Bar are difficult, so you may have to do them as singles.

STRENGTH:

  • 5-3-2-1-10 of Back Squats @ 70%, 80%, 85%, 90% and 75%

Met-Con WOD:

  • this week 14.5 will surely have some some Burpees
  • it will also have some shoulder to overhead stuff or Thrusters, so…

AMRAP in 3 Minutes

  • 10 Push Press/Jerk 95/55
  • 10 KB Swings
  • 10 Burpees

REST 2 MINUTES

AMRAP in 4 Minutes

  • 10 Push Press/Jerk 115/65
  • 10 KB Swings
  • 10 Burpees

REST 2 MINUTES

AMRAP in 5 Minutes

  •  10 Push Press/Jerk 135/75
  • 10 KB Swings
  • 10 Burpees

FINISHER:

  • practice Handstand Push Ups (yes, no questions)

 

For those who wish to do the Open Workout:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 Wall ball shots, 20lb/14lb foot target
  • 30 cleans, 135 lb/95lb
  • 20 muscle-ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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