Monday, November 25 Gym Open @ 5:00pm

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  • Run 2 laps or Row/Ski 500m or Bike 1000m
  • 20 Air Squats + 10 Air Squats with band around knees + 10 Goblet Squats
  • 10 Thrusters with bar + 8 Thrusters with 65/45 + 6 x Single Squat Clean Thrusters @ 65/45


Changing it up a bit, so that “Monday-nighters-only” can work on other lifts with the crew…

E2MO2M, for 20:00:

Squat Clean Thruster as long as you can given the 20:00 – once you have found your limit in these, use remaining time (if you have any) to Squat Clean

Squat Clean Thrusters, as follows:

  • 3 reps @ 95/65 (or approximately 40% of your Clean Max)
  • 2 reps @ 115/75 (or scale accordingly)
  • 1 rep @ 135/85 (or scale accordingly)
  • 1 rep @ 145/95 (or scale accordingly)
  • 1 rep @ 155/105 (or scale accordingly)
  • 1 rep @ 165 /115 (or scale accordingly)
  • 1 rep @ heavier (or scale accordingly)
  • 1 rep @ heavier (or scale accordingly)

Once you can longer increase load, switch to:

  • 1 rep of Squat Clean

Met-Con WOD:

>We will split up into teams and start at different ERG stations to allow for more efficient use of the space:

Teams of 4, Time Cap of 8:00 at each station. If you are done before then – extra rest bonus!

>Since we only have one Ski Erg and one Air Assault, some teams may have to hit Rower or Bike twice…

>Weight on bar/ball needs to represent the needs of the group…

3000m on the Rower

  • 5 Back Squats @ 135/95 after each effort 

>2:00 REST/Transition

3200m on the Ski Erg

  • 5 Deadlift @ 225/135 after each effort

>2:00 REST/Transition

6000m on the Bike Erg

  • 5 Bench Press @ 155/105 after each effort 

>2:00 REST/Transition

3000m on the Air Assault

  • 5 D-Ball over the Shoulder after each effort




About crossfitcphs

PE Teacher at Carleton Place High School
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