Monday, July 6 Gym Open @ 5:15 pm And yes, it will be warm….

Quit saying tomorrow.

PREPARATION:

STRENGTH:

  • 1 set of 10 reps of Squats @ 40% of your Max
  • 1 set of 8 reps @ 60% of your Max 

then:

  • 5 reps @ 65%
  • hold on back for 30 seconds
  • 5 reps @ 65%
  • hold on back for 30 seconds
  • 5 reps @ 65%
  • hold on back for 30 seconds
  • 5 reps @ 65%

(so, you will unrack bar, and it will stay on your back the entire time until you are done the 4 sets)

Met-Con WOD:

PART A:

“1/2 Grace”:

  • 15 Clean and Jerks @ 135/95 (or 115/65)

PART B: 

  • 400m Run + 40 Air Squats
  • 300m Run + 30 Wall Balls
  • 200m Run + 20 Pull Ups
  • 200m Run + 20 Toes to Bar
  • 300m Run + 30  KB Swings
  • 400m Run + 40 Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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