Monday, April 10 Gym Open @ 5:20pm

PREPARATION:

  • Run 2 laps
  • 20 Goblet Squats
  • 10 Strict Press with bar
  • 10 Push Press with bar
  • 10 Split Jerk with bar

STRENGTH:

Eight sets of:

  • 1 rep of Front Squat + Split Jerk
    (pause at receiving position of split jerk for 1-2 seconds before recovering)
  • Sets 1-2  @ 60-70% of 1-RM Clean & Jerk
  • Sets 3-4  @ 70-75%
  • Sets 5-6  @ 75-80%
  • Sets 7-8  @ 80-85%

REST 2 minutes between sets

Met-Con WOD:

PART A> “Rusty”
For time:

  • 21 Overhead Squats @ 75/55 (or scaled up or down)
  • 21 Pull Ups
  • 15 Overhead Squats
  • 15 Pull Ups
  • 9 Overhead Squats
  • 9 Pull Ups
  • Run the Canoe Club Loop

REST 5 minutes

PART B>

Four rounds for time of:

  • 15-12-9-6 Thrusters @ 75/55
  • 12-10-8-6 Toes to Bar

PART C>

  • 20 Wall Balls
  • 2 Prowler Pushes
  • 10 Handstand Push Ups
  • 2 Prowler Pushes
  • 10 Pistols
  • Walk to Canoe Club and back carrying a D-Ball or Sandbag with a bear hug
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About crossfitcphs

PE Teacher at Carleton Place High School
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