Monday, March 23 Gym Open @ 5:20pm

  • Don’t forget about the CrossFit CPHS clothing orders
  • Check out this awesome video that Haley Ford made of our early morning training session...

Friends. Family. Bears. 

“I don’t need a friend who changes when I change and who nods when I nod; my shadow does that much better.”
-Plutarch

PREPARATION:

5 minute EMOM of:

  • 5 Push Ups
  • 7 Sit Ups
  • 9 Air Squats

STRENGTH:

Hang Squat Cleans: start with 65% of Clean Max; add weight as needed

  • 4 reps EMOM for 3 minutes
  • 3 reps EMOM for 3 minutes
  • 2 reps EMOM for 3 minutes
  • 1 rep EMOM for 3 minutes

Met-Con WOD:

Option 1: CrossFit Open 15.4 (Scaled)

8 Minute AMRAP of:

  • 10 Push Press 95/45
  • 10 Cleans 115/65

Option 2:

3 cycles of the ffollowing:

4 minute AMRAP of:

  • 20 Jumping Pull Ups
  • 15 Deadlifts @ 135/75
  • 10 KB Swings
  • 5 Burpees

2 minute REST between each cycle

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s