Wednesday, Squatober 18 Gym Open @ 6:15am

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PREPARATION:

  • 10 reps of Push Press from knees (use hips to drive bar)
  • 10 Tricep Rope Push-downs
  • 1:00 upside down in a Handstand or version

STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):

  • 1 rep of Power Clean & Jerk

*Sets 1-2 – 75-80% 
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 95+%

Met-Con WOD:

Complete for time:

  • 30 Push Ups
  • 25 Dips
  • 20 Handstand Push Ups
  • 15 Bench Press @ 155/95
  • 10 Split Jerks @ 155/95
  • 5 Push Press @ 155/95

and then… Day 15 of Squatober whenever it fits in your day

Back Squats as follows:

  • 4 reps @ 60%
  • 3 reps @ 70%
  • 2 reps @ 80%
  • 1 rep @ 90%
  • 1 rep @ 95%

2:30 REST between sets

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About crossfitcphs

PE Teacher at Carleton Place High School
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