Monday, September 22 Gym open @ 5:20pm

  • I am putting in a clothing and Atlas Wrist Wrap order tomorrow – fill out a sheet tonight if interested.

STRENGTH:

  • 5 sets of 4/8 Front Squat /Back Squat @ 80% of FS Max
  • 2 minutes rest between each set

Met-Con WOD:

THis workout involves completing a few tasks for reps. Go as harda as you can while maintaining proper form and range of motion.

REST 3 minutes between tasks.

TASK 1:

  • 90 second Row for calories, and then
  • 90 seconds of Bench Press @ 55% of max (upper limit of 135 for guys)

TASK 2:

5 rounds for time of:

  • 3 Deadlift @ 135/65
  • 6 Power Clean @ 135/65
  • 9 Toes to Bar

TASK 3:

3 rounds of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

Task 4:

10-1 of the following:

  • KB Swings (to eye level) 53/35
  • Thrusters @ 75/45

FINISHER:

  • we will see how we feel:)

 

About crossfitcphs

PE Teacher at Carleton Place High School
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