Thursday, March 2 Gym Open @ 6:20am

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  • Row 500m
  • 10 Pistols
  • 10 Overhead Squats with bar
  • 10 Alternating Single Leg DB Deadlifts


Deadlift as follows:

  • Set 1 – 8 reps @ 55%
  • Set 2 – 6 reps @ 65%
  • Set 3 – 4 reps @ 75% 
  • Set 4 – 2 reps @ 85% 
  • Set 5 – 1 rep @ 92% 
  • Set 6 – 1 rep @ 98% 
    REST 3 minutes between sets.

Met-Con WOD:


“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute.

20 minute EMOM of:

  • Minute 1 – Goat #1
  • Minute 2 – Goat #2


For those that cannot deal with the choice, I have a backup workout:)


About crossfitcphs

PE Teacher at Carleton Place High School
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