Monday, June 15 Gym Open @ 5:20pm

Bri Dickie's photo.

PREPARATION:

  • run 2 laps of the school outside

3 rounds of the following:

  • 10 Wall Balls
  • 20 Double Unders
  • 30 Sit Ups

STRENGTH:

5 sets of:

  • Pause Front Squats @ 23×1 + Front Squat
  • Rest 2 minutes between sets
  • Perform a controlled two-second descent, then hold at the bottom for three seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Met-Con WOD:

  • This workout will be done in groups of 3
  • The idea is to have groups of similar strength work together, so that the weight is scaled appropriately
  • The weights suggested are guidelines, and we will ensure that you are working with the most sensible load once you have formed your group

“Viagra” (based on a WOD from CrossFit New England)

7 minute AMRAP of  Thrusters:

  • 50 Reps (95/55)
  • 50 Reps (105/65)
  • Max Reps (115/95)

REST 3 minutes

7 minute AMRAP of  Hang Power Cleans:

  • 50 Reps (115/65)
  • 50 Reps (135/85)
  • Max Reps (155/105)

REST 3 minutes

7 minute AMRAP of  Deadlifts:

  • 50 Reps (185/135)
  • 50 Reps (225/155)
  • Max Reps (275/185)
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About crossfitcphs

PE Teacher at Carleton Place High School
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