Monday, March 28 Class will be a little earlier – 4:30pm

The crew banged out 16.5 on Saturday “like a champ”

  • some people will be warming up and performing 16.5
  • we will cheer them on
  • once the Open is over, we will get back on the wagon with our training progression
  • as the Master’s Qualifiers are released to determine the Masters who move on to The Games, we will perform a few of them to see how we stack up

OPTION A>

OPTION B>

PREPARATION:

3 rounds of:

  • 15 Calorie Row
  • 12 Pause Goblet Squats
  • 9 Hollow Rocks

STRENGTH:

  • 15 minutes to build to 1 heavy-ish 2 second Pause Front Squat  + 1 Jerk

Met-Con WOD:

3 rounds for time  of:

  • 12 Box Jumps
  • 10 Deadlift @ 115/75
  • 8 Hang Power Cleans @ 115/75
  • 6 Push Jerks @ 115/75

REST 5 minutes

For time:

  • 30 Wall Balls
  • 20 Calorie Row
  • 10 Burpees (why not embrace the suck)

REST 5 minutes

1 round for time of:

  • 20 Toes to Bar
  • 15 Front Squat @ 115/75

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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