Monday, March 30 Gym Open @ 5:20pm

PREPARATION:

3 rounds of:

  • 15 Wall Balls
  • 10 Hollow Rocks
  • 5 Hindu Push Ups

STRENGTH:

Every 90 seconds for 12 minutes (8 rounds) of:

  • 1 Push Press + 1 Push Jerk + 1 Split Jerk
  • increase weight only if footwork was solid on Split Jerk
  • start with 60% of Push Press Max

Met-Con WOD:

Option 1:

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled:

Men use 65 lb.
Women use 45 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Option 2: “Running and Swinging Annie”

You may scale this by: cutting Sit Ups and KB Swings in 1/2

  • Run 1 lap
  • 50 Double Unders (150 singles)
  • 50 Sit Ups
  • 50 KB Swings
  • Run 2 laps
  • 40 Double Unders (120 Singles)
  • 40 Sit Ups
  • 40 KB Swings
  • Run 3 laps
  • 30 Double Unders (90 Singles)
  • 30 Sit Ups
  • 30 KB Swings
  • Run 4 laps
  • 20 Double Unders (60 Singles)
  • 20 Sit Ups
  • 20 KB Swings
  • Run 5 laps
  • 10 Double Unders (30 Singles)
  • 10 Sit Ups
  • 10 KB Swings

FINISHER:

  • Handstand Holds
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About crossfitcphs

PE Teacher at Carleton Place High School
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