Friday, March 3 Gym Open @ 6:20am

PREPARATION:

  • Row for 4 minutes
  • 10 reps of Lunge
  • 10 reps of DB Cleans
  • try a few Bar Muscle Ups/ Chest to Bars/ Hanging Knee raises

STRENGTH:

If you are doing 17.2, no STRENGTH before hand

Bench Press 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:

WORKOUT 17.2 Rx’d(Ages 16-54)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Toes to Bar
  • 8 Power Cleans

Then, 2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Bar Muscle Ups
  • 8 Power Cleans 
  • alternating between Toes to Bars and Bar Muscle Ups every 2 rounds.
  • M 50-lb. dumbbells F 35-lb. dumbbells

Scaled version is available:

  • lighter DBs
  • no Toes to Bar will be Knees Up
  • no Muscle Ups – instead it will be Chest To Bar Pull Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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