Monday, December 27 Gym Open @ 4:00 to 5:30pm today

Image may contain: 2 people, people sitting

PREPARATION:

  • Run 2 laps or Row 300m
  • 10 DB Front Squats
  • 10 DB Hang Power Cleans
  • 10 DB Push Press

STRENGTH:

Every 90 seconds for 8 rounds (12 minutes) of:

  • 1 Pause Front Squat @ 75%  (spend 2 seconds in bottom) + 1 Front Squat
  • this heavier than last week; pause at bottom is only 2 seconds, not 3

Met-Con WOD: Partner Style

7 minute AMRAP of:

  • 12 KB Swings 
  • 11 Push Press @ 95/55
  • 10 Double Unders

while partner holds a plank; switch as needed

 REST 1 minute

6 minute AMRAP of:

  • 9 Deadlifts @ 95/55 
  • 8 Push Ups
  • 7 Wall Balls

while partner hangs from the Pull Up bar

REST 1 minute

5 minute AMRAP of:

  • 6 Box Jumps
  • 5 Thrusters @ 95/55
  • 4 Goblet Squats 

while partner holds a plank; switch as needed

REST 1 Minute

4 minute AMRAP of:

  • 3 Power Cleans @ 95/55
  • 2 Jumping Lunges  (2 each leg)
  • 1 Wall Walk

while partner hangs from Pull Up bar

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About crossfitcphs

PE Teacher at Carleton Place High School
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