Monday, January 20 Gym Open @ 5:00pm

No photo description available.

PREPARATION:

  • 30 seconds “on”; 30 seconds “easy” for 4:00 o any erg
  • 10 McGill Sit Ups + 10 Single-leg Glute Bridge and Hold
  • 2 rounds of the following Barbell Warm-up drill:

>5 Deadlift+ 5 Pendlay Rows + 5 High Hang Power Cleans + 5 Front Squats + 5 Strict Press + 5 Good Mornings + 5 Strict Behind the Neck Press + 5 Back Squat + 5

  • mobility and stretching as you see fit

STRENGTH:

Back Squat as follows:

E2MO2M, Warm-up sets:

  • 6 reps @ 45%
  • 4 reps @ 50%
  • 3 reps @ 65%

E3MO3M, Working sets:

  • 5 reps @ 70% (last week this was 8 reps @ 67%)
  • 5 reps @ 70%
  • 5 reps @ 70%
  • 5 reps @ 70%
  • 2 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 93%

REST 3:00 between Working sets

Met-Con WOD

AMRAP in 30:00 with a partner:

  • 30 Calorie Row/Ski/Bike/Air Assault
  • 30 Box Jump Overs
  • 30 Hang Power Cleans @ 95/65
  • 30 Alternating Burpees
  • 30 Push Press/Jerk @ 95/65
  • 30 Toes to Bar (or Knees Up)
  • 30 DB Snatch 
  • 30 Wall Ball 
  • 30 Double Unders (or 60 Singles)

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s