Monday, April 24 Gym Open @ 5:20pm

Image may contain: one or more people and outdoor

Nathan Bare never misses practice!

PREPARATION:

  • Run 2 laps
  • 20 Goblet Squats
  • 10 DB Squat Cleans
  • 10 DB Split Jerks
  • 5 DB Front Squat + Split Jerks
  • 5 Barbell Front Squat + Split Jerks

STRENGTH:

E2MO2M, for 16 minutes (8 sets):

  • 1 rep of Front Squat + Split Jerk
    (pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of Max Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

Met-Con WOD:

PART A> With a partner

  • Run the St. Mary’s Loop together
  • 100  Medball Sit Ups (hand ball to each other)
  • 10 Clean and Jerks @ 155/105 (or scale to  75% of Max) (switch every 2 reps)
  • 80 Push ups (one partner works; the other holds a plank)
  • 60 KB Swings (switch every 10 reps)
  • 10 Clean and Jerks @ 155/105 (switch every 2 reps)
  • 40 Box Jump-overs (switch every 5 reps)
  • 20  2-for-1 Wall Balls
  • 10 Clean and Jerks @ 155/105 (switch every 2 reps)
  • Run Canoe Club Loop together

PART B>

  • Heavy-ass Farmer’s Carries
  • Seated Prowler Pulls
  • Get upside down for a few minutes (Handstands, Handstand Walks, Wall Walks)

 

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