Monday, September 19 Gym Open @ 5:20pm

PREPARATION:

3 rounds of:

  • Choose: Run 1 lap of halls/Row 200m/Ski Erg 150m/AirDyne for 1 minute)
  • 5 reps of Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk) with bar

STRENGTH:

Changin’ it up for a night…

E2MO2M, for a total of 16 minutes (8 rounds), complete the following Complex:

  • 1 Power Clean + 1 Front Squat + 1 Squat Clean
  • the first set should start @ 55% of your Squat Clean Max
  • build according to form and feel

 

Met-Con WOD:

PART A> ‘Partner Primer’

With a partner, complete 4 rounds of:

  • 12 DB Deadlifts
  • 9 DB Power Cleans
  • 6 DB Push Jerks

so… you do 12 Deadlifts, and  then your partner does 12; then you do 9 Power Cleans, and then your partner does 9 Power Cleans; and finally you do 6 Push Jerks, and then your partner does the same (repeat for a total of 4 rounds)

REST 5 minutes

PART B> “HELEN”

Complete 3 rounds of the following for time:

  • 400m Run (Canoe Club Loop)
  • 21 KB Swings
  • 12 Pull Ups

REST 5 minutes

PART C> ‘Midline’

Complete the following, NOT FOR TIME:

  • 10 reps of each:

https://www.powermonkeyfitness.com/videos/core-posterior-chain/opposing-limb-arch-holds

https://www.powermonkeyfitness.com/videos/core-abs/core-wolf-raises-medball

https://www.powermonkeyfitness.com/videos/core-abs/plank-tuckpike-ups-ball-core

….and then…

  • 1 lap of inner loop with something heavy on your shoulders or back
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About crossfitcphs

PE Teacher at Carleton Place High School
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