Monday, November 27 Gym Open @ 5:15pm

undergroundstrengthgym

Never settle

PREPARATION:

  • Run 1 lap
  • 20 Air Prisoner Squats
  • 10 Pause Squats with Bar on back
  • 5 Jumping Pause Squats with bar on back

STRENGTH:

 Front Squats as follows:

  • 7 reps @ 40%
  • 5 reps @ 50%
  • 3 reps @ 65%
  • 1 rep @ 75%
  • 1 rep @ 82.5%

then:

  • 10 reps of Front Squat @ 50%

REST 2 minutes between sets

Met-Con WOD:

PART A> Partner Action

Complete this work with a partner – only one person working at a time. Split up the reps as necessary:

  • 30 Clean and Jerks @ 145/95
  • 40 DB Snatch
  • 40 Pull Ups
  • 100 Double Unders or 300 Single Skips
  • 20 Clean and Jerks @ 145/95
  • 30 DB Snatch
  • 30 Pull Ups
  • 100 Double Unders or 300 Single Skips
  • 10 Clean and Jerks @ 145/95
  • 20 DB Snatch
  • 20 Pull Ups
  • 100 Double Unders or 300 Single Skips

REST 5 minutes

PART B> Midline Mania

  • 5 Rope climbs
  • 10 Handstand Push Ups (or version)
  • 15 Hollow Rocks
  • 20 Reverse Hypers 
  • 30 second GHD Horizontal Hold (in sit up position)
  • 45 second Planks (each side and regular)

About crossfitcphs

PE Teacher at Carleton Place High School
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