Monday, August 31 Gym Open @ 5:20pm

PREPARATION:

EMOM for 5 minutes of:

  • 10 KB Swings
  • 8 Goblet Squats
  • 6 Sit Ups

STRENGTH:

Every 3 minutes for 15 minutes (5 sets) perform as follows:

  • Set 1: 3 reps of Front Squats @ 65%
  • Set 2: 2 reps @ 75%
  • Set 3: 1 rep @ 80%
  • Set 4: 1 rep @ 85%
  • Set 5: 1 rep @ 90%

REST 5 minutes

3 rounds of the following:

  • 2-3 reps of Front Squat @ 85%
  • REST 20 seconds
  • Max set of Pull Ups
  • REST 2-3 minutes between rounds

REST 5 minutes

Met-Con WOD:

In teams of 3, complete 4 rounds of the following:

  • Row 250m
  • 10 Burpee Box Jump Overs
  • 10 Thrusters @ 75/45
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