Monday, January 25 Gym Open @ 5:20pm

PREPARATION:

  • Run 2 laps, and then

15-12-9 of:

  • Box Jumps or StepUp/Downs
  • KB Swings

Burgener Warm Up

STRENGTH:

  • we are going to do a controlled and modified version of this Complex

We will do:

 3 sets of the following Roadkill Complex:

  • 4 Split Snatch 
  • 4 Snatch Balance
  • 4 Snatch-Grip RDL
  • 4 Snatch Grip DL

start light and build as form allows

Met-Con WOD:

Sprint Ladder (21 minute running clock):

  • 1 minute AMRAP – Double Unders or Singles
  • 1 minute REST
  • 1 minute AMRAP – Burpees
  • 1 minute REST
  • 3 minute AMRAP – 5 Power Clean @ 115/65 + 8 Alternating Pistols
  • 1 minute REST
  • 4 minute AMRAP – 5 Front Squats @ 115/65 + 8 Toes to Bar
  • 1 minute REST
  • 5 minute AMRAP – 5 Shoulder to Overhead @115/65# + 8 Pull Ups
  • 1 minute REST
  • 1 minute AMRAP – Thrusters @115/65

This workout can be modified by:

  • increasing REST to 90 seconds
  • increase or decrease the load on the bar
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About crossfitcphs

PE Teacher at Carleton Place High School
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