Monday, November 10 Gym open @ 5:20 pm

http://www.crossfitinvictus.com/blog/the-proper-starting-position-for-olympic-weightlifting/

PREPARATION:

  • 2 laps of the halls
  • 20 Jumping Jacks
  • 10 Scap Push Ups
  • 20 Hollow Rocks to Supermans

STRENGTH:

Every 2 minutes for 10 minutes (so 5 rounds) of the following:

  • 2 Power Cleans @ 70% of your Clean Max
  • 5 Strict Toes to Bar (or V-Ups)

Met-Con WOD:

10 rounds of “Cindy” plus a Clean and Jerk:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • 1 Clean and Jerk @ 80% of your Max

FINISHER:

  • HSPU practice
  • complete 100 Double Unders (or work at it)
  • row/ski/Airdyne 500 m or run St. Mary’s Loop

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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