Monday, April 20 Gym Open @ 5:20pm

If you don’t plan your breaks, nature will plan them for you. Greg Glassman (Founder of CrossFit and CEO)

Check out the following opportunity:

Weightlifting-Seminar-Marketing final

PREPARATION:

  • 3 Wall Walks with a 15 second hold at top (nose should be close to wall)
  • 20 Stride Jumps
  • 20 steps of Overhead Med Ball Lunge in Great Hall

STRENGTH:

10 minute EMOM of the following:

  • 1 Power Clean + 1 Push Jerk (start @ 60% of your Clean Max)
  • increase weight as form continues to stay strong

Met-Con WOD:

PART A:

3 rounds of the following:

  • 3 Strict Press @ 70% of your Strict Press Max
  • 5 Push Press
  • 7 Push Jerk/Split Jerk
  • 2 laps of the halls (300m)
  • 12 Toes to Bar (or K2E or Knees Up)

REST 5 minutes

PART B:

21-18-15-12-9 reps of:

  • KB Swings
  • Sit Ups
  • KB Sumo Deadlift High Pull

FINISHER:

  • TBD
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