Monday, March 6 Gym Open @ 5:15 pm

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Trevor cheers on Donnie in 17.2

PREPARATION:

  • Run 2 laps
  • 20 Air Squats
  • 10 Goblet Squats 
  • 10 One Arm KB Overhead Squats (5 each side)
  • 10 KB Dead Bugs

STRENGTH:

Front Squat as follows:

  • Set 1 – 5 reps @ 60%
  • Set 2 – 5 reps @ 70%
  • Set 3 – 5 reps @ 75%
  • Set 4 – 5 reps @ 75%

Using our new Max from last week, Back Squat as follows:

  • Set 1 – 8 reps @ 60% (use the last weight on bar from above^)
  • Set 2 – 7 reps @ 65%
  • Set 3 – 6 reps @ 70%
  • Set 4 – 6 reps @ 75%
    REST 2 minutes between all sets

 

Met-Con WOD:

OPTION 1> “17.2”

  • see description from Friday, March 3 class

OPTION 2>

PART A> “Burping Grace”

Complete 4 rounds of the following (time each one and note):

  • 20 Air Squats
  • 15 KB Swings
  • 10 Clean and Jerks @ 135/95 (or 60% of your Clean max)
  • 5 Burpees

REST 1 minute between Rounds 1 and 2 and 2 minutes between Rounds 3 and 4

REST 5 minutes

PART B> “Finisher”

  • 4 lengths of Famer’s Carry in hallway outside weight room (heavier than ever)
  • 10 Strict Pull Ups (or slow eccentrics for those who do not have them)
  • 10 Handstand Push Ups (or get upside down)
  • 2 sets of: 5 Hollow Rocks and then 2 V-Ups and then 5 Hollow Rocks

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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