Monday, October 10 Gym Open @ 11:00am

thnaksgiving-2016

PREPARATION:

  • 2 laps of the halls
  • 10 Goblet Squat + Swing
  • 10 Front Squats with 5 second pause in bottom

STRENGTH:

Similar to last week EXCEPT NO PAUSE and the loads have increased by 2.5%

Every 90 seconds for 7 and 1/2 minutes
Front Squat
*Set 1 – 2 reps @ 62.5%
*Set 2 – 2 reps @ 67.5%
*Set 3 – 2 reps @ 72.5%
*Set 4 – 1 rep @ 77.5%
*Set 5 – 1 rep @ 80%

Rest two minutes, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 reps @ heavier than ^

Met-Con WOD:

PART A> ‘Warm Up’

AMRAP in 5 minutes of:

  • 16 Air Squats
  • 14  Sit Ups
  • 12 KB Swings

REST 5 minutes

PART B> Partner ‘Turkey Burner’

With a partner, complete the following (only 1 partner working at a time):

  • 40 Clean and Jerks @ 135/95 (or 60% of C&J Max)
  • 500m Run/Row (split it up)
  • 40 Deadlifts @ 185/135 (or 50% of DL Max)
  • 500m Run/Row
  • 40 Back Squats @ 135/95 (or weight from C&J)
  • 500m Run/Row
  • 40 Push Press

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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