Monday, January4 Gym Open @ 5:20pm

PREPARATION:

2 rounds of:

  • run 1 lap
  • 10 Goblet Squats
  • 10 Hollow Rocks

 

STRENGTH:

Every two minutes, for 10 minutes, complete Back Squats as follows:

  • Set 1 – 5 reps @ 50% of Max
  • Set 2 – 5 reps @ 60%
  • Set 3 – 3 reps @ 70%
  • Set 4 – 2 reps @ 80%
  • Set 5 – 2 reps @ 85%

Every two minutes, for 4 minutes, complete Back squats as follows:

  • 10 reps @ 70-75%

Met-Con WOD:

PARTNER MONSTER MASH!

For time:

  • 3 laps Farmer’s Carry (use KBs or DBs)
  • 2 laps Front Rack Carry ^
  • 1 lap Overhead Carry ^

REST 5 minutes

4 Rounds for time of:

  • 25 Double Unders
  • 20 Air Squats
  • 15 Wall Ball Shots
  • 10 Pull-ups
  • 5 Power Snatch 95/65

REST 5 minutes

AMRAP 12 minutes of:

  • 10/8 Calories Rowing/Skiing or Airdyne
  • 8 Burpees over barbell
  • 6 Hang Power Cleans 135/95

Workout #1: The 2-person team can divide up the  3 laps, 2 laps, and 1 lap carries between them in any manner they choose

Workout #2: For round one person A begins and does 25 DU’s, person B does 20 squats, person A does 15 wallballs, person B does 10 C2B’s, person A does 5 snatches. That is one round complete. Then for round 2 Person B beings and does 25 DU’s, person A does 20 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.

Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 12 minutes.

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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