Monday, July 7 Gym open @ 5:30 pm

STRENGTH:

Back Squats

Add 5 pounds to all of your lifts from last week

  • 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-ConWOD – PARTNER WORKOUT

PART A: 10 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

*each partner COMPLETES a full round before switching

** SCORE is TOTAL number of rounds

REST 2 MINUTES

PART B: 10 minute AMRAP

5 Deadlifts 135/75  (can be scaled to 115/65)

10 Power Cleans 135/75 lbs

15 Back Squats 135/75 lbs

*each partner COMPLETES a full round before switching

** SCORE is TOTAL number of rounds

REST 2 MINUTES

PART C: 10 minute AMRAP

5 KB Snatch (switch hands every round)

10 KB Goblet Squats

15 KB Swings

*each partner COMPLETES a full round before switching

** SCORE is TOTAL number of rounds

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About crossfitcphs

PE Teacher at Carleton Place High School
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