Monday, May 21 Gym Open @ 5:00pm

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Finn Barry seeks discomfort…

PREPARATION:

  • Row/Ski/Airdyne 20 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 Jumping Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  •  Pigeon Hip Opener on a box (1 minute each side)

STRENGTH:

Front Squat as follows:

  • 8 reps @ 60%
  • 7 reps @ 65%
  • 6 reps @ 70%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 1 rep @ 90%
  • 1 rep @ heavier than^

then:

  • 7 reps of Back Squat with last weight from ^

REST 2:00 between sets

Met-Con WOD:

PART A> with a partner

  • 50 Wall Balls
  • 1 rep each, alternating,  of the  “Bear Complex” @ 135/95
  • 40 KB Swings
  • 2 reps each, alternating, of the “Bear Complex” @ 115/85
  • 30 Pull Ups
  • 3 reps each, alternating, of the “Bear Complex” @ 105/75
  • 20 Box Jumps
  • 4 reps each, alternating, of the “Bear Complex” @ 95/65

REST 5:00

PART B> in a group of 3

  • 60 Calorie Row, 60 Power Snatch @ 65/35, 60 Thrusters @ 65/35
  • 45 Calorie Row, 45 Power Snatches @ 75/45, 45 Thrusters @ 75/45
  • 30 Calorie Row, 30 Power Snatches @ 95/55, 30 Thrusters @ 95/55
  • 15 Calorie Row, 15 Power Snatches @ 105/65, Thrusters @ 105/65

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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