Monday, September 7 Gym Open @ 5:15pm

https://liftsarnia.wordpress.com/2015/09/07/the-squat-series-part-1/

PREPARATION:

Using impeccable form and range of motion:

  • 20 Air Squats
  • 15 Jumping Squats
  • 10 Goblet Squats

STRENGTH:

  • 5 sets of 5 Front Squats @ 65%, 70%, 75%, 80% and 85% of your Max

Met-Con WOD:

“The Sevens”

7 rounds of the following:

  • 7 Handstand Push Ups (or scaled version)
  • 7 Thrusters @ 135/95 (or 115/75; 95/55)
  • 7 Knees to Elbows (Knees Up)
  • 7 Deadlifts @ 225/135 (or 185/115)
  • 7 Burpees
  • 7 KB Swings
  • 7 Pull Ups

This workout can be scaled to 6 rounds of 6 reps

FINISHER:

  • collect 3 minutes in any form of perfect Plank (this may be done 20 seconds at a go)
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About crossfitcphs

PE Teacher at Carleton Place High School
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