Friday, March 23 Gym Open @ 6:20am

sean toque

  • you will warm-up and then do 17.5 first
  • when you are recovered, you can move to the Strength component

PREPARATION:

  • row/run for 3 minutes

then, perform 3 rounds of:

  • 10 Thrusters with bar
  • 35 Double Unders or Single Unders

Met-Con WOD:

Workout 17.5

10 rounds for time of:

  • 9 thrusters @ 95/65 (or scaled weights)
  • 35 double-unders (or scaled as Singles)

Teenagers 14-15: Boys use 65 lb. Girls use 45 lb.

Masters 55+: Men use 65 lb. Women use 45 lb.

Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15: Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

STRENGTH:

Bench Press as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 4 reps @ 80%
  • 1 set of 4 reps @ heavier than ^
  • 1 set of 2 reps @ heavier than ^

REST 2 minutes between sets 1-4 and more if needed between 5-7

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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