Monday, May 7 Gym Open @ 5:15pm

throwback

Memory Monday…

PREPARATION:

  • Run 1 lap
  • 10-8-6 Goblet Squats (10 first round; 8 next round; 6 next round)
  • 8-6-4 Pull Ups
  • 6-4-2 Hang Power Cleans with bar; 95/65; 115/75

 

STRENGTH:

Back Squat as follows:

  • 8 reps @ 40%
  • 6 reps @ 50%
  • 3 reps @ 60%, 70%, 75% and 80%
  • 4 reps @ 60%, 70%, 75% and 80%

REST 2:00 between sets

Met-Con WOD:

PART A> “Clean Slate”
5 Rounds of:

  • 9 Power Cleans @ 135/95 (or scaled to 65% of your Clean Max)
  • 15 Push Ups
  • 21 Wall Balls
  • 200m Run (run to the Baseball Shed and back)

REST 5 minutes

PART B> “Midline”

Two sets of:

  • 8 reps of Anterior Loading Box Step-Ups 
    (hug a heavy sandbag, D-Ball or med ball)
    Rest as needed
  • 8 reps of Glute Ham Raises
    Rest 10 seconds
  • 30 second Supine GHD Straight Body Hold 
    Rest as needed
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