Monday, March 19 Gym Open @ 5:15pm

Image may contain: indoor

  • Congrats to all folks who have tackled 18.4; anyone who needs to do it is welcome to do it tonight

PREPARATION:

  • Run, Row, Ski or Bike for 3:00
  • 20 Air Squats
  • 15 Goblet Squats
  • 10 Single Arm Thrusters with KB

STRENGTH:

E2MO2M, for 6 minutes:

  • 6 reps of Front Squat @ 50%
  • 4 reps of Front Squat @ 60%
  • 2 reps of Front Squat @ 70%

EMOM, for 12 minutes:

  • 1 rep of Front Squat @ 75-90%

Met-Con WOD:

One more attempt to actually have someone do this workout…

Both partners work at the same time

  • Partner 1 – 600 m ROW
  • Partner 2 – 17 Clean & Jerks @ 135/95

 Switch – REPEAT

  • Partner 1 – 500 m ROW
  • Partner 2 – 17 Front Squats @ 115/75

 Switch – REPEAT

  • Partner 1 – 400 m ROW
  • Partner 2 – 17 Bench Press @ 105/70

Switch – REPEAT

  • Partner 1 – 300 m ROW
  • Partner 2 – 17 Power Snatch @ 95/65

 Switch – REPEAT

  • Partner 1 – 200m Row
  • Partner 2 – 17 Thrusters @ 95/65

Part B>

Two sets of:

  • 20 reps of Death March
  • 20 reps of GHD Hip Extensions
    (hold for a second at top position, and hold a plate across chest if possible)
    REST as needed

Two sets of:

  • 5 reps of Single-Arm Suitcase Deadlift & Hold
    Rest as needed
  • 8 reps Bent-Over Dumbbell Reverse Flyes
    Rest as needed
  • 8 reps of Kettlebell Biceps Curls
    Rest as needed
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About crossfitcphs

PE Teacher at Carleton Place High School
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