Monday, April 17 Gym Open @ 5:00pm

No automatic alt text available.

PREPARATION:

 3 rounds of:

  • Row 200m
  • 10 Jumping Squats (slap quads at top of jump) (8 on round 2, 6 on round 3)
  • 20 Goblet Squats (15 on Round 2, 5 on round 3)

STRENGTH:

E2MO2M, Front Squat as follows:

  • Set 1 – 5 reps @ 65%
  • Set 2 – 5 reps @ 75%
  • Set 3 – 5 reps @ 80%
  • Set 4 – 5 reps @ 85%

Back Squat as follows:

  • Set 1 – 7 reps @ 65%
  • Set 2 – 6 reps @ 70%
  • Set 3 – 5 reps @ 80%
  • Set 4 – 4 reps @ 85%
  • Set 5 – 3 reps @ 90%
    REST 2 minutes between in BS section

Met-Con WOD:

  • This is a Partner workout. One person will Row/Ski/Airdyne while the other person runs 2 laps. 
  • With 5 rowers, 1 Ski Erg and 3 Airdynes, we can have 18 people rolling. We can get creative if more than 18 show up:)
  • When you are done, you begin to complete the reps of the “Girls”. Split reps however you deem necessary.

so…

  • Partner 1 – Row 300m (or Ski/Airdyne 250m)
  • Partner 2 – Run 2 laps
  • Complete “Grace” = 30 Clean and Jerks @ 135/95 (Or 65% of your Clean Max)

 

  • Partner 1 – Run 2 laps
  • Partner 2 – Row 300m (or ^)
  • Complete “Fran” = 21-15-9 reps of Thrusters @ 95/65 (or scale) and Pull Ups

 

  • Partner 1 – Row 300m (or ^)
  • Partner 2 – Run 2 laps
  • Complete “Diane” = 21-15-9 reps of Deadlifts @ 225/155 (or scale to 50%) and Handstand Push Ups (or scale)

 

  • Partner 1 – Run 2 laps
  • Partner 2 – Row 300m (or ^)
  • Complete “Annie” = 50-40-30-20-10 reps of Double Unders (or100-80-60-40-20 Singles) and Sit Ups
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s