Monday, May 15 Gym Open @ 5:15pm

PREPARATION:

  • Run 1 lap

then 3 rounds of:

  • 10-8-6 Goblet Squats (10 first round; 8 next round; 6 next round)
  • 8-6-4 Pull Ups
  • 6-4-2 Hang Power Cleans with bar; 95/65; 115/75

STRENGTH:

Front Squat as follows:

  • 7 reps @ 65%
  • 7 reps @ 70%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 1 rep @ 90%
  • 1 rep @ heavier than^

then:

  • 7 reps of Back Squat with last weight from ^

Met-Con WOD:

PART A> On your own

Complete the following for time:

  • Run the Canoe Club Loop
  • 5 Pull Ups
  • 10 Power Cleans @ 135/85
  • 15 Back Squats @ 135/85
  • 20 Double Unders (or 60 singles)
  • Run to the Canoe Club Loop
  • 5 Power Cleans @ 135/85
  • 10 Back Squats @ 135/85
  • 15 Pull Ups
  • 20 Double Unders (or 60 Singles)
  • Run the Canoe Club Loop
  • 5 Back Squats @ 135/85
  • 10 Pull Ups
  • 15 Power Cleans @ 135/85
  • 20 Double Unders (or 60 Singles)

REST 5 minutes

PART B> “Midline”

  • 10 Landmine Barbell Rollout/Push Ups
  • 20 Med Ball Pass Sit Ups with partner (touch ground behind head with ball and then throw)
  • collect 60 seconds of L-Sit hold (you can use wooden plyo boxes as starting point)

  • 1 minute Handstand Hold (or Walk)
  • 10 Rope Climbs
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About crossfitcphs

PE Teacher at Carleton Place High School
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