Monday, October 19 Gym Open @ 5:20pm

PREPARATION:

15-10-5 of:

  • Jumping Squats
  • Goblet Squats
  • Air Squats

$20 for t-shirts and racerback tees; $35 for hoodies

Baseball t-shirts are coming at end of week (they say, “DicFit” on them)

STRENGTH:

  • 8 sets of 3 reps of Speed Back Squat @ 65%
  • controlled on the way down and explosive on the way up

then:

  • 5 sets of 3 reps of Split Jerk @ 70-80%
  • to be done with speed and great form (do not increase weight if form is suffering)

Met-Con WOD:

“The Incredible Hulk”

wwYlWeA

Alternating with your partner:

AMRAP for 30 minutes of:

  • 5 Deadlifts @ 115/55
  • 5 Hang Power Cleans @ 115/55
  • 5 Front Squats @ 115/55
  • 5 Push Press @ 115/55
  • 5 Back Squats @ 115/55

Note: this WOD can be done solo a a 20 minute AMRAP

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About crossfitcphs

PE Teacher at Carleton Place High School
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