Monday, May 28 Gym Open @ 5:00pm

cody

Great crew on Saturday!! It was great to meet Jake and Joe:) The DicFit crew would also like to wish Cody all of the success int he world as he starts his new gig as a Forestry Technician in Williams Lake, BC!

PREPARATION:

  • Run 1 lap
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 RDL with bar
  • 10 Thrusters with bar

PRIMER:

Decided to mix it up this week to prime up the system

EMOM, for 15:00, of:

Minute 1 – 15 Deadlifts @ 135/95

Minute 2 – 30 Air Squats

Minute 3 – 30 second Hang from Pull Up bar

Minute 4 – Run 1 lap of halls (or 150m Row)

Minute 5 – REST

STRENGTH:

You have 20:00 to :

  • complete heavy Back Squat singles
  • your score is your best 5 added together

REST 5:00

Met-Con WOD:

  • 18/15 Calorie Row
  • 15 Thrusters @ 75/55
  • 12 Chest to Bar Pull Ups

REST at least 2:00 (or until a rower is ready)

  • 15/12 Calorie Row
  • 12 Thrusters @ 75/55
  • 9 Chest to Bar Pull Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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