Monday, September 12 Gym Open @ 5:15pm WORKOUT HAS BEEN MODIFIED:)

The DicFit Family is growing:) Congratulations to Alyssa and Andrea as they are expecting a little one in March!

PREPARATION:

  • Run 2 laps
  • 1 lap of inner loop doing  Bottoms Up Cross Body KB Carry
  • 20 Air Squats
  • 16 Goblet Squats
  • 12 One Arm KB or DB OHS 

STRENGTH:

Front Squats as follows:

  • 1 set of 10 reps @ 60% 
  • 1 set of 8 reps @ 70% 
  • 1 set of 6 reps @ 75% 
  • 1 set of 4 reps @ 80% 

Met-Con WOD:

PART A>

4 rounds for time of:

  • Run 1 lap
  • 15/12/9/6 Push Press @ 75/45 (15 on 1st lap; 12 on 2nd; 9 on 3rd; and 6 on 4th lap)

REST 5 minutes

PART B>

Complete the following for time:

  • 15 Squat Cleans @ 115/75
  • 12 Thrusters @ 115/75
  • 9 Clean and Jerks @ 115/75

REST 5 minutes

PART C>

AMRAP for 5 minutes of:

  • 4 Over the Bar Lateral Burpees
  • 2 Hang Power Cleans @ 155/11  
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About crossfitcphs

PE Teacher at Carleton Place High School
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