Wednesday, January 23 Gym Open @ 6:05am

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PREPARATION:

  • Row 500m
  • 15 Thrusters with an empty bar
  • 12 Hip & Back Extensions on GHD
  • 12 Hollow Rocks
  • 6 Pull Ups

STRENGTH:

Strict Press as follows:

  • 1 set of 5 reps @ 50%
  • 1 set of 4 reps @ heavier
  • 1 set of 3 reps @ heavier
  • 1 set of 2 reps @ heavier
  • 2 sets of 1 reps @ heavier

Push Press as follows:

  • 3 sets of 5 reps @ last weight used above^, and then build

Behind the Neck Split Jerks as follows:

  • 5 sets of 2 reps @ whatever you feel comfortable starting with and build

REST 2:00-3:00 as needed between all sets above

Met-Con WOD:

Complete the following for time:

 4 rounds of:

  • 12 Burpees
  • 6 Front Squats @ 50% of 1 Rep Max
  • 10 Pull Ups (or Ring Rows)

 

About crossfitcphs

PE Teacher at Carleton Place High School
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