Monday, May 2 Gym Open @ 5:15pm

Rusty is our new Nutrition counselor. He can be reached at your local patio by request. #grainz

“Our doubts are traitors, And make us lose the good we oft might win, By fearing to attempt.” —Lucio

PREPARATION:

3 rounds of:

  • Row 15 Calories (or run 1 lap)
  • 10 Double KB Front Squats
  • 10 Hollow Rocks

STRENGTH:

WE are building upon the foundation set in last week’s STRENGTH by adding 5% to all sets

Back Squat as follows: 

  • Set 1 –  5 reps @ 65%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7  – 7 reps @ 75%
  • Set 8 – 7 reps @ 50%

REST 2 minutes between sets

Met-Con WOD:

PART A>

AMRAP for 10 minutes of:

  • 2 Squat Cleans @ 80% 
  • 4 Strict Pull Ups (or version)
  • 6 Handstand Push Ups (or Hand-Release Push Ups)

REST 5 minutes

PART B>

Complete the following for time:

  • 60 Air Squats
  • 30 Push Jerks @ 50% 
  • 60 Air Squats

REST 5 minutes

PART C>

Complete the following for time:

  • Row 500m
  • Run 2 laps
  • 3 sets of stair runs in the Grand Staircase

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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