Monday, February 27 Gym Open @ 5:20pm

PREPARATION:

  • Run 2 laps
  • 15 Goblet squats
  • 10 Back Squats
  • 8 Front Rack Lunges 

STRENGTH:

In 30 minutes (including the first three warm-up sets):

  • 1 set of 8 reps @ 40%
  • 1 set of 6 reps @ 55%
  • 1 set of 4 reps @ 65%
  • Establish a current 1 rep Back Squat Max in remaining time

Met-Con WOD:

OPTION #1:

If you are doing the CrossFit Open 17.1 workout:

WORKOUT 17.1 Rx’d (Ages 16-54) for time (TIME CAP of 20:00):

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

OPTION #2:

PART A> “Hammer”

4 rounds for time of:

  • 4 Power Cleans @ 135/95
  • 8 Front Squats @ 135/95
  • 4 Push Jerks @ 135/95
  • 12 Pull Ups

REST 5 minutes

PART B> “Engine Work”

AMRAP in 12 minutes using the  0:45 WORK/0:15 REST ratio of:

  • Air Squats
  • KB Swings
  • Strict Shoulder Press @ 65/35
  • Sit Ups
  • Front Rack Lunges @65/35
  • Wall Balls
  • Ball Slams
  • Shuttle Run in hall
  • DB Bench Press
  • Double Unders/Single Skips
  • Wall Sit
  • Air Dyne

 

 

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
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