Day 11: Tuesday, February 17

Weights can be like family. Sometimes they hurt you, even injure you, but that is not their intention or purpose.

They are there to help make you better. They don’t lie, they tell it like it is.

When you cheat, bad things happen, maybe not right away but it catches up to you.

They can help you achieve your goals and dreams. They can be what sets you apart from others.

You always get out what you put in. In the end you are always stronger together. Happy Family day.

Jason Mettle – CPHS alumnus and Personal Trainer

Weights can be like family. Sometimes they hurt you, even injure you but that not their intention or purpose. They are there to help make you better. They don't lie, they tell it like it is. When you cheat, bad things happen, maybe not right away but it catches up to you. They can help you achieve your goals and dreams. They can be what sets you apart from others. You always get out what you put in. In the end you are always stronger together. Happy Family day. #findyourmettle
PREPARATION:
5 minute EMOM of:
  • 8 Goblet Squats
  • 6 KB Swings
  • 4 KB Snatches

Met-Con WOD:

This a Three Partner Workout

PART 1:

6 minute AMRAP of:

  • Partners alternate 1 rep at a time
  • Hang Power Clean Relay @95/45 (could be 115/65)

REST 3 minutes

PART 2:

12 minute AMRAP of:

Break up however you wish

  • 21 Wall Ball
  • 15 Box Jumps
  • 9 Hang DBell Squat Cleans
  • 6 Body Blasters (Burpee/Pull Up/Toes to Bar)  [sub is Burpee/Jumping Pull Up/Knees up]

REST 3 minutes

PART 3:

10 minute AMRAP of:

  • One partner performs one entire round; switch
  • 5 Push Press @ 65/45 (may scale up to 75/55)
  • 5 KB Swings
  • 5 Front Squats @ 65/45 (^^)

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 17, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s

%d bloggers like this: