Monday, March 13 Gym Open @ 5:00pm

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Jonathon Tyson rowed 3:12.7 for 1km on Saturday morning:)

  • obviously, no STRENGTH work if you are doing 17.3
  • you may do a modified version after when you feel recovered

PREPARATION:

  • Run 2 laps
  • 10 reps of Banded Side Walks
  • 10 reps of Duck Walks
  • 10 reps of DB Push Press

STRENGTH:

Front Squat as follows:

  • Set 1 – 5 reps @ 60%
  • Set 2 – 5 reps @ 70%
  • Set 3 – 5 reps @ 75%
  • Set 4 – 5 reps @ 80%

Back Squat as follows:

  • Set 1 – 10 reps @ 60% (use the last weight on bar from above^)
  • Set 2 – 8 reps @ 65%
  • Set 3 – 6 reps @ 75%
  • Set 4 – 6 reps @ 80%
  • Set 5 – 6 reps @ 85%
    REST 2 minutes between all sets

Met-Con WOD:

OPTION 1>

CrossFit Open 17.3

Scroll down to Friday, March 9 for workout description

OPTION 2>

PART A> 

We are going to take a crack at the CrossFit Main Site WOD for today:

  • you will probably need to pair up to share bars and reduce clutter
  • I am sorting out a sub for Rope Climbs
  • we also will have to be cognizant of a few people using Pull Up rig for their 17.3 – they have priority in terms of having a bar for the Snatches near their Pull Up station

3 rounds of:

  • 3 Rope Climbs (start from lying down/seated position – pull until standing)
  • 6 Push Jerk @ 65% 
  • 12 Deadlifts @ 50%
  • 24 GHD Sit Ups (or Sit Ups)
  • 48 Wall Balls

PART B> 15 minute game of Ultimate Frisbee in gymnasium!!!!

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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