Friday, March 10 Gym Open @ 6:20am

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PREPARATION:

STRENGTH:

Bench Press as follows:

  • Set 1 – 3 reps @ 50%
  • Set 2 – 2 reps @ 65%
  • Set 3 – 1 rep @ 80%
  • Set 4 – 3 reps @ 60%
  • Set 5 – 2 reps @ 70%
  • Set 6 – 1 +  reps @ 85%
  • if you are doing fine, another wave will be assigned

Met-Con WOD:

OPTION 1>

For those doing 17.3, you will not be doing the STRENGTH:)

17.3 Rx’d

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

WOD 17.3 – SCALED

 Prior to 8:00, complete:

 3 rounds of:
6 jumping chin-over-bar pull-ups
 6 squat snatches @ 45/35
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches @ 75/55

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches @ 95/65

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches  @ 115/75

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches @ 135/95 

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch @ 155/105 

 *If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted

OPTION 2>

four rounds of 30 seconds WORK/30 seconds REST of:

  • Calorie Row
  • Push Press @ 75/55
  • Ball Slams
  • KB Swings
  • Hollow Rocks

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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