Monday, September 28 Gym Open @ 5:20pm

(courtesy of CrossFit Horsepower)

PREPARATION:

2 rounds with the bar only of:

  • 8 OHS  with rest in bottom for 5 seconds
  • 6 Push Press from Behind the Neck

STRENGTH:

Back Squats as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 6 reps @ 60%
  • 4 sets of 4 reps @ 80%

Strict Press as follows:

  • EMOM for 6 minutes of 3 reps @ 65%

Met-Con WOD:

15-9-6 reps for time of:

  • Thrusters @ 75/45
  • Handstand Push Ups (or scale)

6-12-15-21 reps for time of:

  • Row for Calories
  • Pull Ups

AMRAP for 6 minutes of:

  • 25 Double Unders (or 50 singles)
  • 9 Knees to Elbows
  • 3 Hang Power Cleans 135/75

REST as needed between sets

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