Monday, June 30 Gym Open @ 5:30pm ish

  • We may have a small crowd as a result of the Holidays, but the class will still be on:)
  • I am roofing all day, so I will do everything in my power to be at the gym by 5:30 pm

STRENGTH:

  • we are going to follow Outlaw North programming for the squats 

Back Squats

  • 2 sets of with bar
  • 1 set of 5 @ 50% of your 1 rep max (1 RM)
  • 1 set of 3 @ 60%
  • 1 set of 2 reps @ 70%
  • 5 sets of 5 reps @ 80%

Met-Con WOD:

PART A – 3 MINUTE TIME CAP

15 Ground to Overhead 75/35  + 10 BURPEES

REST 1 MINUTE

PART B – 3 MINUTE TIME CAP

15 Ground to Overhead 95/45  + 10 BURPEES

REST 1 MINUTE

PART C – 3 MINUTE TIME CAP

15 Ground to Overhead 115/55 + 10 BURPEES

REST 1 MINUTE

PART D – 3 MINUTE TIME CAP

15 Ground to Overhead 135/65 + 10 BURPEES

REST 1 MINUTE

PART E – 3 MINUTE TIME CAP

15 Ground to Overhead 155/75 + 10 BURPEES

FINISHER:

  • Max set of Pull Ups
  • 50 Sit Ups

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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