Monday, F(ab)ruary 19 Gym Open @ 4:00pm

family

Family is always the number one priority – and our gym family is a big part of mine – thanks for being such a great group of people

PREPARATION:

  • Row 24/20 Calories
  • 10 Goblet Squats with a 2 second pause in bottom
  • 10 Back Squats with bar
  • 10 Rusty Donovans (Rusty gets the credit – Donny demos)
  • 8 Clean and Jerks with bar

STRENGTH:

Like last week, take 15:00 to:

  • build to a heavy 1 rep Back Squat
  • you are not worrying about setting a PR, but priming your CNS (Central Nervous System)

then, take 15:00 or so to:

  • build to a Clean and Jerk Max for today

Met-Con WOD:

Complete the following for time:

  • 24/20 Calorie Row
  • 24 Wall Balls
  • 24 Chest to Bar Pull Ups

REST 3:00

  • 20/16 Calorie Row
  • 20 Wall Balls
  • 20 Toes to Bar

REST 3:00

  • 16/12 Calorie Row
  • 16 Wall Balls
  • 16 Pull Ups

FINISHER:

  • 10 Barbell Rollouts
  • 10 Handstand Push Ups (practice Kipping if you have it)
  • 10 Reverse Hypers
  • 10 Dead Bugs
  • 10 Rope Pulldowns
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s