Monday, June 27 Gym Open @ 5:15pm

PREPARATION:

3 rounds of:

  • run 1 lap
  • 8 Overhead One Arm Overhead  DBell Squats
  • 12 American KB Swings

STRENGTH:

Paused Back Squats as follows:

  • Set 1 – 5 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 4 to 6 reps @ 75%

REST 2 minutes between sets; hold the bottom for a 3 second count

Met-C0n WOD:

  • PART A and PART Bare from CrossFit Linchpin
  • it will require you to pace yourself 
  • PART A will be very quick, so you need to breathe and move efficiently
  • PART B is longer, but you will be nicely warmed up:) – proper set up for each Deadlift is essential (chin over bar in Pull Ups; full range Push Ups; full depth at bottom and full hip extension at top of Air Squats)
  • PART C is not for time

PART A>

AMRAP in 5 minutes of:

  • 5 Power Cleans @ 95/65
  • 5 Thrusters @ 95/65

REST 5 minutes

PART B>

AMRAP in 10 minutes of:

  • 3 Deadlifts @ 255/155 (or 60% of Deadlift Max)
  • 1 round of “Cindy”

REST 5 minutes or as needed

PART C> not for time

Do this part in the gymnasium (except for the Knees to Elbows)

  • Farmers Carry 4 lengths of the gym 
  • 10 Overhead Lunges with both DBells or KBells
  • 10 Knees to Elbows
  • Farmers Carry 3 lengths of the gym
  • 15 Front Rack Lunges with DBells or KBells
  • 15 Hollow Rocks
  • Farmers Carry 2 lengths of the gym
  • 20 Lunges (no weights)
  • 20 Sit Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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