Monday, December 22 Gym will be open @ 5:20pm

  • I would like to thank all of the people who graciously donated money to purchase the CrossOver Symmetry System – it is absolutely terrific! We have been using it for two days, and it is an excellent warm-up and mobility tool.
  • You guys are fantastic!!!
  • Remember that we are going to head to the Moose afterwods….

 

PREPARATION:

  • CrossOver Symmetry System

STRENGTH:

  • 5 reps of Front Squats EMOM @60% for 7 minutes

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

Deadlifts with at least 225 lbs for lads and 115 lbs for ladies

Power Cleans with at least 135 for lads and 65 for gals

Push Press with at least 115 lbs for lads and 55 lbs for ladies

Thrusters with at least 95 lbs for lads and 45 lbs for ladies

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4 Jumping Pull-ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s