Day 14: Friday, February 24

Image may contain: 2 people, people standing and shoes

Banding experience…

Show video primer for 17.1

PREPARATION:

  • 10 Pause Air Squats/10 SIt ups
  • 8 Goblet Squats/8 SIt Ups
  • 6 KB Taters/6 Sit Ups

STRENGTH:

  • 1 set of 8 reps of Pause Front Squats
  • 1 set of 6 reps of Pause Front Squats
  • 1 set of 5 reps of Pause Front Squats
  • 1 set of 7 reps of Front Squats
  • 1 set of 6 reps of Front Squats
  • 1 set of 8 reps of Back Squats

 

Met-Con WOD:”Family Style”

Complete the following with a partner (if the gym is crowded, we can go to groups of 3):

  • Run 2 laps together 
  • 16 Air Squats each
  • 8 Pull Ups each
  • 4 Burpees each

then, in the remainder of the 5:00 minute interval complete:

  • Round 1 – Deadlifts @ 115/65 (one partner working at a time)
  • Round 2 – Power Cleans @ 95/55
  • Round 3 – Front Squats @ 95/55
  • Round 4 – Push Press @ 75/45

REST two minutes between rounds

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 24, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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