Monday, June 20 Gym Open @ 5:15pm

PREPARATION:

  1. Run 2 laps
  2. 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)
  3.  try a few of the exercise from video below

STRENGTH:

Back Squat as follows:

E2MOM for 12 minutes (6 sets):

  • Set 1: 10 reps @ 55%
  • Set 2: 8 reps @ 60%
  • Set 3: 6 reps @ 70%
  • Set 4: 6 reps @ 75%
  • Set 5: 8 reps @ 65%
  • Set 6: 10 reps @ 60%

Met-Con WOD:

Depending on numbers, PART A and Part B could be done in reverse order to free up equipment

PART A>

AMRAP in 12 minutes of “Painstorm”:

  • 5 Deadlift @ 115/75 (or 55% of Max Push Press)
  • 5 Power Clean @ 115/75
  • 5 Front Squats @ 115/75
  • 5 Shoulder to Overhead @ 115/75
  • 5 Back Squats @ 115/75

REST 5 minutes

PART B> “Push n Brace n Pull”

21-15-9 for time of:

  • Pull Ups
  • Handstand Push Ups (or Hand-Release Push Ups)
  • V-Ups
  • Bench Press @ 115/75 (or 60% of your Max Bench Press)

REST 5 minutes

PARTC> “Midline”

  • 1 length of the main hallway Front Rack BBell or DBell Lunge
  • 1 length of the main hallway Overhead Carry (use weight from above
  • 2 lengths of gymnasium pushing Prowler
  • 2 lengths pulling it backwards 
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About crossfitcphs

PE Teacher at Carleton Place High School
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