Monday, November 28 Gym Open @ 5:15pm

New swag will be available today – the hoodies are not as the one pictured, but they will be ready towards end of week

PREPARATION:

  • 30 seconds of skipping + 10 Burpees  + 30 seconds of skipping
  • 10 perfect and controlled Air Squats
  • 15 Sit Ups
  • 20 second Hang from Pull Up bar
  • 5 Spidermans + 5 Inchworms + 5 Supermans
  • 5 reps of:  Hang Power Clean + Power Clean + Squat Clean + Front Squat + Push Press

STRENGTH:

Every 90 seconds,  for 7 and 1/2 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90% 
*Set 8 – 1 rep @ 90+% 
*Set 9 – see how you feel and go for it….

Met-Con WOD:

PART A> “Swinging Cindy”(this is used as a Primer)

Three rounds (at 0:00, 2:00, 4:00) of:

90 seconds to complete:

  • 1 round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
  • AMRAP of KB Swings
  • 30 seconds REST

REST 5 minutes

PART B>

AMRAP in 4 minutes:

  • 6 Clean and Jerks  @165/95
  • 25 Sit Ups

REST 1 minute

AMRAP in 3 minutes:

  • 8 Clean and Jerks @ 145/75
  • 20 Sit Ups

REST 1 minute

AMRAP in 2 minutes:

  • 10 Clean and Jerks @ 125/65
  • 15 Sit Ups

REST 1 minute

AMRAP in 1 minute:

  • Max reps of  Burpees

REST 5 minutes

PART C> ‘Midline’

  • 10 Handstand Push Ups
  • 5 Rope Climbs (from seated to standing)
  • 2 lengths of Earthquake Bar Loaded Carries

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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