Friday, January 16 Gym Open @ 6:20am

PREPARATION:

  • 30 Alternating KB Snatch light
  • 10 Push Ups
  • 20 Alternating KB Snatch medium
  • 10 Push Ups
  • 10 Alternating Snatch heavy
  • 10 Push Ups

STRENGTH:

  • 5 sets of 5 Bench Press (heavier each set)

Met-Con WOD:

3 cycles of the following:

2 rounds of this:

  • 20 seconds of Thrusters
  • 10 seconds rest
  • 20 seconds of Box Jumps
  • 10 seconds rest
  • 20 seconds of Sumo Deadlift High Pull
  • 10 seconds of rest
  • 20 seconds of Sit Ups

2 minutes rest between each cycle

3 minutes off, then:

1 more round of:

  • 1 mninute of Thrusters
  • 1 minute Rest
  • 1 minute of Box Jumps
  • 1 minute rest
  • 1 minute of Sumo Deadlift High Pull
  • 1 minute rest
  • 1 minute of Sit Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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