Friday, December 12 Gym Open @ 6:20 am

STRENGTH:

  • Deadlift action
  • Squats for Trevor

Met-Con WOD:

I want to test-drive this WOD for students – even though the weights may be light, I want to give it a go.

“CrossFit CPHS Challenge”:

This challenge is for TOTAL REPS. If you complete each couplet in under 3 minutes, you move to the next couplet right away. TIME will also be a factor. Everyone must get through the first 3 couplets. After that, you must earn the right to advance.

3 minute time cap for each couplet:

Couplet 1

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

Couplet 2

4 rounds of:

  • 8 Deadlifts @ 185/135
  • 8 Box Jumps or Step Up/Downs

Couplet 3

4 rounds of:

  • 6 Thrusters @ 75/45
  • 6 Pull Ups

Couplet 4

4 rounds of:

  • 4 Power Clean @ 135/65
  • 4 Handstand Push Ups 

Couplet 5

4 rounds of:

  • 2 Power Snatches @ 115/55
  • 2 Muscle Ups (Bar or Rings)
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About crossfitcphs

PE Teacher at Carleton Place High School
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