Monday, F(ab)ruary 26 Gym Open @ 5:15pm

swag

  • grey hoody also comes in black ($60); you can swap out logo on right hoody to say “Bears” ($55) – order is being sent next Monday

PREPARATION:

  • Row 24/20 Calories
  • 10 Goblet Squats with a 2 second pause in bottom
  • 10 Jumping Squats with bar on back
  • 10 Back Squats with bar
  • 8 Front Squats with bar
  • 6 Front Squats with 50%

STRENGTH:

Pause (for 2″ in bottom) Front Squats as follows:

  • 5 reps @ 60%
  • 4 reps @ 70%
  • 3 reps @ 75%
  • 2 reps @ 80%

Back Squats as follows:

  • 5 reps @ 70%
  • 3 reps @ 80%
  • 1 rep @ 85%
  • 2 sets of 7 reps @ 70%

REST 2:00 between all sets

Met-Con WOD:

PART A>

In order to free up space and equipment, we will start at different stations in groups

In 5:00 complete:

  • 30 KB Swings @ 53/35
  • 25 Air Squats
  • AMRAP of Calories on Rower

REST 2:00

in 5:00 complete:

  • 30 Deadlifts @ 185/125
  • 25 V-Ups
  • AMRAP of Double Unders

REST 2:00

In 5:00 complete:

  • 30 Power Cleans @ 115/75
  • 25 Burpees
  • AMRAP of Pull Ups 

PART B> Skillz

  • 10 Reverse Hypers
  • 10 Pistols
  • 10 Handstand Push Ups
  • 10 GHD Sit Ups
  • 3 Rope Climbs
  • Muscle Up practice
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About crossfitcphs

PE Teacher at Carleton Place High School
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