Monday, October 27 Gym Open @ 5:20 pm

STRENGTH:

  • this week is the last week of our Front Squat/Back Squat program – next Monday night we will set new Maximums in Front and Back Squats
  • 4 sets o 2/4 FS/BS @ 70%

PREPARATION:

  • run 2 laps of the halls: at the first corner stop and do 10 Push Ups; at the second corner stop and do 10 Sit Ups; at the third corner stop and do 10 Air Squats; at the door into weight room stop and do 10 Mountain climbers

Met-Con WOD:

PART A:

  • Squat clean thrusters 1-2-3-4-5-4-3-2-1x (these should be challenging for you)
  • Pull-ups 2-4-6-8-10-8-6-4-2x
  • Push-ups 3-6-9-12-15-12-9-6-3x
  • Sit-ups 4-8-12-16-20-16-12-8-4x

HUH?

  • This means in the 1st round you do: 1 Squat Clean Thruster, 2 Pull Ups, 3 Push ups and 4 Sit ups
  • In the 2nd round you do: 2 Squat Clean Thrusters, 4 Pull ups, 6 Push ups and 8 Sit ups
  • In the 3rd round you do: 3 Squat Clean Thrusters, 6 Pull ups, 9 Push ups and 12 Sit ups
  • and so forth until you hit the top of the pyramid; then you work your way back down

PART B:

  • 25 Double Unders
  • 15 Front Squats @ 95/65
  • 15 Push Press @ 95/65
  • 25 Double Unders
  • 12 Front Squats @ 95/65
  • 12 Push Press @ 95/65
  • 25 Double Unders
  • 9 Front Squats @ 95/65
  • 9 Push press @95/65

 

About crossfitcphs

PE Teacher at Carleton Place High School
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