Monday, October 12 Gym Open @ 11:00 am (no night class)

  • Given the fact that the Jays did win, and the game will be at 4:15 today, we are moving the class to the 11:00 am slot
  • I also think it will alleviate any Monday Thanksgiving dinner plans

PREPARATION:

  • 2 laps of the halls
  • 10 Goblet Squats
  • 10 OHS
  • 5 OHS Squats with a 5 second pause in bottom

STRENGTH:

Back Squats as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 82.5%
  • 4 sets of 3 reps @ 85%

Strict Press as follows:

  • EMOM for 6 minutes of 3 reps @ 75%

Met-Con WOD:

With a partner complete the following:

One person working on the Chipper; the other must be swinging the KB. Reps are only counted while KB is in motion…

2 rounds of:

  • 75 Double Unders
  • 50 Air Squats
  • 40 Sit Ups
  • 30 DBell Push Press 35/20 (or Barbell if we need more options)
  • 20 Box Jumps
  • 10 Chest to Bar Pull Ups
  • 5 Man Makers 35/20
  • 2 Handstand Push Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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