Monday, November 14 Gym Open @ 5:15pm

PREPARATION:

  • Run 3 laps
  • 10 Bottoms Up KB Strict Press with hand against wall
  • 10 Squat Barbell Sots Press ( I will explain)
  • 10 DB Thrusters

STRENGTH:

  • tonight, we are changing it up 
  • spend 20 minutes to establish a 1 rep Max Thruster

Met-Con WOD:

PART A>  “Prime the Pump”

4 rounds of:

  • 8 Toes to Bar
  • 12 KB Swings
  • 16 KB Snatch (8L/8R)

then, immediately perform…

  • 20 Thrusters @ 60% of your Max Thruster from ^

REST 5 minutes

PART B> “Rowdeo Cowboy”

4 rounds of:

  • 20 Pulls on the Rower (for calories)
  • 15 Air Squats
  • 10 Push Press @ 115/65
  • 5 Squat Clean and Split Jerk @ 115/65 (yes, I know…)
  • REST 1 minute between rounds

PART C> Fun Finisher

  • Dual KB in Front Rack  walk inner loop 
  • 20 Kneeling Lat Pulldowns with handles
  • Assisted partner Handstand Walks and Holds

 

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s