Monday, February 22 Gym Open @ 5:20pm

 

PREPARATION:

 3 rounds of:

  • 1 lap of halls
  • 4 Man on Fire Burpees
  • 8 KB Taters

STRENGTH:

  • the idea this week is to use a weight that you feel represents what you SHOULD BE ABLE to Squat Clean and use it for the weight in the workout
  • 10 sets of 2 reps of Pause Front Squats (with a 2 second pause in the bottom) @ Squat Clean Goal Weight
  • if this weight feels too heavy, lower it and build up throughout the sets

so, for 10 rounds (15 minutes):

  • Every 90 seconds perform 2 Pause Front Squats @ Goal Weight

REST 2 minutes, and then:

  • using 90% of the load used, perform a Max Set of regular Front Squats

Met-Con WOD:

Do not be fooled by the light weight used in this Met-Con… Go lighter if you need to from the start!

PART A>

Every 20 seconds for 3 minutes:

  • 3 Power Snatches @ 95/55

REST 1 minute

Every 20 seconds for 3 minutes:

  • 3 Clean and Jerks @ 95/55

REST 1 minute

Every 20 seconds for 3 minutes:

  • 3 Thrusters @ 95/55

REST 5 minutes

PART B>

  • 40 Sit Ups
  • 35 KB Swings 
  • 25 Wall Balls 
  • 20 Burpee Box Step Ups
  • 15 Chest 2 Bar Pull Ups
  • 10 Handstand Push Ups (or 5 Wall Walks in hall)
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About crossfitcphs

PE Teacher at Carleton Place High School
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