Day 22: Wednesday, March 4

http://www.wodtalk.com/featured-post/is-intensity-scalable.html

An excellent article written by a good friend of our gym, Everett Sloan, owner of CrossFit Bytown

PREPARATION:

3 rounds of:

  • 12 Jumping Jacks
  • 6 Jumping Squats
  • 3 Burpees

STRENGTH:

  • 3 sets of 5 reps of Squats @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

This workout is done in a group of 3

You must all use the same weight

“Renegades of SQUAT”

3 rounds of the following:

  • 1 minute of  FRONT SQUATS 95/55
  • Partner 2 works
  • Partner 3 works
  • 1 minute of BACK SQUATS 95/55
  • Partner 2 goes
  • Partner 3 goes
  • 1 minute of AIR SQUATS
  • Partner 2 goes
  • Partner 3 goes
  • 1 minute REST

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 4, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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