Monday, June 6 Gym Open @ 5:20pm

Don’t forget to bring $5 for next Monday night’s session on Nutrition at 7:00 with hari Ghuman

PREPARATION:

3 rounds of:

  • run 1 lap of halls
  • 10 Air Squats (pause in bottom of last 5 of each set) for 3 seconds)
  • 30 seconds of Power Rotations (below)

STRENGTH:

Back Squats as follows:

  • Set 1: 7 reps @ 70%
  • Set 2: 5 reps @ 75%
  • Set 3: 3 reps @ 80%
  • Set 4: 3 reps @ 85%
  • Set 5: 5 reps @ 80%
  • Set 6: 7 reps @ 75%

REST 2 minutes between sets

Met-Con WOD:
PART A>

3 rounds for time of:

  • 5 Pull Ups
  • 10 Squat Cleans @ 135/95 (or 60% of Clean max)
  • 15 Box Jumps

REST 5 minutes

PART B>

3 rounds for time of:

  • 18 Wall Balls
  • 12 Toes to Bar (or Sit Ups)
  • 6 Power Snatch @ 95/65 (or 60% of your Snatch max)

REST 5 minutes

PART C>

With a partner, complete 2 rounds of:

  • Run the Canoe Club Loop with a Med Ball 
  • 10 reps each of From Ground to Overhead Med Ball Throws to partner behind

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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