Monday, April 25 Gym Open @ 5:20pm

How to Row | Why Your Feet Matter So Much & How You Should Use Them

PREPARATION:

2 rounds of:

  • run 2 laps
  • 10 Band Jumpover and unders
  • 8 Pistols

STRENGTH:

Back Squat as follows: 

  • Set 1 –  5 reps @ 60%
  • Set 2 – 3 reps @ 70%
  • Set 3 – 1 rep @ 80%
  • Set 4 – 3 reps @ 75%
  • Set 5 – 3 reps @ 80%
  • Set 6 – 2 reps @ 85%
  • Set 7  – 7 reps @ 70%
  • Set 8 – 7 reps @ 70%

REST 2 minutes between sets

Met-Con WOD:

PART A>

Complete as fast as possible (AFAP):

2 rounds of:

  • 21 Caorie Row
  • 21 KB Swing @ 53/35
  • 15 Toes to Bar
  • 15 KB Goblet Squat @53/35
  • 9 Burpees
  • 9 KB Snatch (each hand) @53/35

REST 5 minutes

PART B>

Complete 4 rounds AFAP of:

  • 4 reps of Clean and Jerk @ 135/95
  • 4 Handstand Push Ups (or scale)

REST 5 minutes

2 rounds not for time of:

  • 20 Reverse Snow Angels
  • 10 Pistols
  • 10 Ab Strap Push Ups

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s