Monday, January 2 2017 Gym Open @ 4:30pm

ben-and-dog

PREPARATION:

2 laps of the halls, and then:

1 round of:

  • 25 Air Squats
  • 20 Sit Ups
  • 15 KB Swings
  • 10 Goblet Squats
  • 5 Push Ups

STRENGTH:

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

  • 1 Pause Front Squat @ 77.5%  (spend 2 seconds in bottom) + 1 Front Squat
  • this heavier than last week; pause at bottom is only 2 seconds

then:

  • drop the weight to 60% and perform a Max set of Front Squats

Met-Con WOD:

PART A>

7 rounds of the following for time:

  • 7 Thrusters @ 95/65
  • 6 Power Cleans @ 95/65
  • 5 Burpees

REST 5 minutes

PART B>

  • Spend 15 minutes establishing a 1 rep max Thruster for today
  • REST 5 minutes

PART C>

Complete the following in any order, NOT FOR TIME:

  • 1 width of the gymnasium (there and back) Overhead Walking Lunge with suitable weight that allows you to cover 1/2 the distance without dropping
  • 10 Deadbugs with press against wall
  • 10 Deadbugs with KB
  • 1 trip with Sledbarrow around pylons
  • 1 walk with Slosh Pipe overhead
  • 10 Handstand Shoulder Touches
  • 1 length of the gymnasium (there and back) carrying D-Ball or Sandbag across chest

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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