Monday, December 12 Gym Open @ 5:20pm

Pat Kelly playing around with the Snatch-grip Deadlift…

By the way, next week we will be doing the “Twelve Days of Christmas” festival of pain:)

The following Monday night (December 28th), we will be doing the SUPER TOTAL (six lifts in order: Snatch,  Clean and Jerk, Back Squat, Bench, Deadlift, and Press

 

 

PREPARATION:

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-plate-shoulder-rocks

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-bench-stretch-single-arm-raises

 

STRENGTH:

  • warm up with a few sets of 6 reps @ 40% and 60%

Back Squats @ 75-80% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

 

Met-Con WOD:

EMOM of the following for 12 minutes:

  • even minutes: 20 Sit Ups
  • odd minutes: 20 KB Swings

4 minutes REST

then

  • 5 rounds of the following complex (not for time) @ 70-80% of your Push Press Max (increase weight each round if you can)

REST  2 minutes between sets

  • 1 Power Clean
  • 1 Jerk
  • 2 Squat Cleans
  • 2 Jerks

FINISHER:

AMRAP for 6 minutes with a partner in the Great Hall of:

  • 25m Famer’s Carry As Heavy As Possible 
  • use Famer’s Bars or KBs or DBs

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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