Monday, June 26 Gym Open @ 5:15pm

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PREPARATION:

  • Run 2 laps
  • 10 Strict Shoulder Press with bar
  • 8 Push Press with bar
  • 6 Push Jerk with bar

STRENGTH:

E2MO2M, complete the following:

  • 1 set of 5 reps of Strict Shoulder Press
  • 1 set of 4 reps of Strict Shoulder Press
  • 1 set of 3 reps of Strict Shoulder Press
  • 1 set of 8 reps of Front Squat with weight on bar
  • 1 set of 5 reps of Push Press
  • 1 set of 4 reps of Push Press
  • 1 set of 3 reps of Push Press
  • 1 set of 6 reps of Back Squat with weight on bar
  • 1 set of 3 Push Jerk (or Split Jerk)
  • 1 set of 2 Push Jerk (or ^)
  • 1 set of 1 Push Jerk (or ^)
  • 1 set of 4 reps of Back Squat with weight on bar

Heavier each set according to feel and form

Met-Con WOD:

PART A> with a partner “You go, I go Primer”

2 rounds of:

  • 20 Sit Ups
  • 20 Air Squats
  • 20 KB Swings
  • 20/15 Push Ups

REST 5 minutes

PART B> Monday Night Chipper

With a partner, complete the following (split reps up however you wish):

  • 50 Wall Balls 
  • 50 Deadlifts @ 155/105 
  • 40 DB Snatches
  • 40 Back Squats @ 135/95
  • 30 Calorie Row/Ski/Airdyne
  • 30 Bench Press @ 135/75 
  • 20 Burpee Box Jumps
  • 20  Hang Power Cleans @ 135/95
  • 10 Handstand Push Ups
  • 10 Clean and Jerks @ 135/95

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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