Monday, March 26 Gym Open @ 5:15pm

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Diana and Brendan enjoying the sunshine Saturday morning:)

PREPARATION:

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

STRENGTH:

 Back Squat as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 7 reps @ 50%
  • 5 sets of 6 reps with increasing load based on feel (record numbers)

REST as needed between sets

Met-Con WOD:

PART A> “Prime the Pump”

For time:

  • 24 Deadlifts @ 155/105
  • 12 Hang Power Cleans @ 155/105
  • 6 Squat Cleans @ 155/105

REST 5:00

PART BWith a partner, one partner completes the round, then switch.

We will start at different stations (Wall Ball and DUs in hallway/stairwell)

6 rounds of each of the following couplets:

  • 10 Wall Balls 
  • 10 Double Unders

 

  • 10 Calories on Rower/Ski/Bike
  • 10 Hollow Rocks

 

  • 10 Push Ups
  • 10 KB Swings

 

  • 10 Hang Power Snatch @ 65/45
  • 10 Box Jumps

1:00 Transition betwen stations

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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