Monday, may 25 Gym Open @ 5:20pm

Bri Dickie's photo.

 

PREPARATION:

5 minute EMOM of:

  • 10 Air squats
  • 8 Push Sit Ups
  • 6 Sit Ups

STRENGTH:

yet one more week at the same percentages…

  • 5 sets of 5 reps @ 80% of your Training Max

Met-Con WOD:

Tonight we are going to a modified version of the CrossFit Hero workout, “DT”.

Partner 1 will do 12 DL, and then Partner 2 will do 12 DL; and so forth.

The emphasis will be on rock-solid form as opposed to speed at the expense of quality movement.

5 rounds of the following:

  • 12 Deadlift @ 135/75 (or 60% of your Clean Max)
  • 9 Hang Power Cleans
  • 6 Push Jerks

FINISHER:

  • 100 Double Unders (work on them)
  • get upside down (5 HSPU or Wall Walks)
  • Zercher sandbag relay with a few partners in Great Hallway
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About crossfitcphs

PE Teacher at Carleton Place High School
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