Monday, September 21 Gym Open @ 5:20pm

Check out this great writing from CrossFit Invictus:

http://www.crossfitinvictus.com/blog/what-motivates-you-your-ego-or-your-purpose/

PREPARATION:

3 rounds of:

  • 5 Hang Power Cleans @ 65/35
  • 6 OHS @ 65/35
  • 7 Prisoner Squats

STRENGTH: A little change to to your regular programming:)

Part A:

  • Spend 6 minutes working up to a fairly heavy Hang Squat Clean

Part B:

Hang Squat Cleans as follows:

Add weight each round as form dictates

  • Minute 1: 7 reps (start with 65% of the number from Part A)
  • Minute 2: 6 reps
  • Minute 3:  REST
  • Minute 4: 5 reps
  • Minute 5: 4 reps
  • Minute 6: REST
  • Minute 7: 3 reps
  • Minute 8: REST
  • Minute 9: 2 reps
  • Minute 10: 1 rep

Met-Con WOD:

3 rounds of the following:

AMRAP in 4 minutes of:

  • 9 Pull Ups
  • 12 Goblet Squats
  • 15 KB Swings

2 minutes REST between rounds

FINISHER:

  • 20 Hollow Rocks
  • practice Handstand Walk or Wall Walks or Handstand Holds
  • run the St. Mary’s Loop
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About crossfitcphs

PE Teacher at Carleton Place High School
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