Monday, April 9 Gym Open @ 5:15pm

lucas

Lots of take-aways from the session:)

PREPARATION:

  • Run 2 laps
  • 20 Goblet Squats
  • 8 DB Squat Cleans
  • 8 DB Split Jerks
  • 5 DB Front Squat + Split Jerks
  • 5 Barbell Front Squat + Split Jerks

STRENGTH:

E2MO2M, for 24 minutes (12 sets):

  • 1 rep of Clean & Jerk 

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

Met-Con WOD:

PART A>

4 rounds of:

  • 20 Air Squats
  • 15 Sit Ups
  • 10 Hand-Release Push Ups
  • 5 Squat Cleans @ 135/95 

REST 5:00

3 rounds of:

  • 50 Double Unders
  • 10 Power Snatch @ 75/45
  • 10 Pull Ups

PART B> ‘Midline Mania’

  • 10 TRX Push Up Curl-ins
  • Hex Safety Deadlift Bar Carry (or Farmer’s Carry) for 100m
  • Handstand Practice
  • 20 Hip Extensions on GHD

 

 

 

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 )

w

Connecting to %s