Monday, May 14 Gym Open @ 5:15pm

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Mondays bring new opportunities…

PREPARATION:

  • Run 1 lap
  • 10 Pause Goblet Squats
  • 5 Hang Power Clean + 5 Hang Clean + 5 Clean with bar
  • 5 Clean and Jerk with bar

STRENGTH:

A little change-up for tonight:)

  • take 20:00 to build up to at least 85% of your Clean and Jerk Max
  • if things are clicking, continue to load 

REST 3:00

Complete 20 reps, for time,  of:

  • 75% of your Clean and Jerk Max 

Met-Con WOD:

PART A>

Complete the following for time:

  • 30 Back Squats @ Bodyweight (or scale to 60% of your current Max)
  • Run the St. Mary’s Loop (800m)
  • 30 Deadlifts @ Bodyweight (same weight as above)

REST 5:00

PART B> 

Complete 2 rounds of the following:

  • 15 Wall Balls
  • 1 Sled Push from cone to cone (one way)
  • 15 Curb Jumps
  • 1 Sled Push
  • 15 Push Ups
  • 1 Sled Push 
  • 15 Sit Ups
  • 1 Sled Push

PART C> Midline

  • D-Ball hold for time
  • 10 Handstand Push Ups or Holds
  • 5 Skin the Cats on rings
  • collect 1:00 minute in Static Ring Holds
  • collect 1:00 in the bottom position of the Dip 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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