Monday, Squatober 16 Gym Open @ 5:15pm

https://journal.crossfit.com/article/adaptive-athlete-casey-acree-bar-muscle-ups

PREPARATION:

  • Run 2 laps
  • 10 Jump Squats
  • 10 KB Taters
  • 10 Jumping Lunges
  • 20 Double Unders

STRENGTH:

Back Squats as follows:

  • 8 reps @ 50%
  • 8 reps @ 55%
  • 6 reps @ 60%
  • 6 reps @ 65%
  • 4 reps @ 70%
  • 4 reps @ 72.5%
  • 3 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 85%

REST 2:00 between sets or as needed up to 2:30

Met-Con WOD: “Sweet Sixteen”

Since it is October 16th:

  • 800m Run to start (St. Mary’s Loop) or Row 800m

and then 2 rounds of:

  • 16 Double Unders
  • 16 Push Ups
  • 16 Sit Ups
  • 16 Power Cleans @ 95/65
  • 16 Pull Ups
  • 16 Power Snatch @ 95/65
  • 16 Air Squats
  • 16 Push Press @ 95/65
  • 16 Toes to Bar
  • 16 SDHP
  • 16 KB Swings
  • 16 Burpees

and finish with:

  • 800m Run or Row (whatever you didn’t do first round)
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About crossfitcphs

PE Teacher at Carleton Place High School
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