Thursday, April 5 Gym Open @ 6:15am

lads

PREPARATION:

  • Row 750m
  • 10 Good Mornings @ 95/55
  • 10 Single Leg KB Deadlifts
  • 10 DB Alternating Snatch @ 35/20

STRENGTH:

Deadlift as follows:

  • take 8:00 to build to 80%

then, EMOM for 10:00. alternate:

  • 3 Deadlifts @ 80%
  • 6 Strict Pull Ups

Met-Con WOD:

This workout is from the upcoming Festivus Games

In 15 minutes…

  • 50 Dumbbell snatch alternating (50#/35#/35#/20#)
  • 40 Plate-hop Burpees
  • 30 Air squats
  • 20 No-rock Hand-release Push-ups
  • 10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)At the top of every minute the athlete will do 8 Plate-hold Russian twists. The plated used for Russian twists will be the same plate the Athlete hops onto for the burpees.
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About crossfitcphs

PE Teacher at Carleton Place High School
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