Monday, February 8 Gym Open @ 5:20pm

http://opexfit.com/the-concept-of-touch-and-go/

PREPARATION:

3 slow and controlled rounds of the following:

  • 10 OHS with a bar
  • 8 Hang Squat Cleans with a bar
  • 6 Jumping Squats with bar on your back

STRENGTH:

Every 2 minutes, for 14 minutes (7 sets) of the following Complex:

  • 1 Power Clean +  1 Hang Clean +  1 Front Squat +1 Jerk
  • Build throughout the sets according to form and feel

Met-Con WOD:

  • This can be done alternating with a partner, or you may do it on your own based on how you feel
  • We are going to operate in 3 different groups, so that we can access all of the equipment more efficiently

PART A>

2 Rounds for time of:

  • 12 Handstand Push Ups (or scaled version)
  • 9 Chest to bar Pull Ups (or Pull Ups)
  • 6 Squat Cleans @ 135/80

REST 5 minutes

PART B>

2 Rounds for time of:

  • 10 Back Squat @ 115/65
  • Row 250m

REST 5 minutes

PART C>

For time:

  • 600m Run (4 laps of the halls)
  • 30 Air Squats
  • 30 Clean & Jerks 115/80 (scale down accordingly – it should be lighter than your normal “Grace” weight)
  • 30 Air Squats
  • 600m Run (4 laps of the halls)
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About crossfitcphs

PE Teacher at Carleton Place High School
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