Day 53: Tuesday, May 2


  • Run  1 lap
  • 10 Prisoner Squats
  • 10 Double KB Front Squats
  • 10 Bulgarian Split Squats (10 each leg)
  • 10 Split Jerks with bar

Image result for bulgarian split squat

*Bulgarian Split Squats


  • take up to 25 minutes to establish a current 1 rep Max Clean and Jerk

Met-Con WOD:

PART A> since we didn’t get to do this on Monday

5 rounds for time of:

  • 12 Air Squats
  • 12 Push Ups
  • 12 Walking Lunges with 25/15 KBs or DBs
  • 200m Row/Ski/Airdyne or run 1 outer loop + 1 inner loop


  • 10 Kneeling Pallof Presses with Rubber Band
  • 5 Skin the Cats on the rings
  • 10 Hip Extensions on GHD 
  • 5 Leg Raises (or attempts) with Med Ball
  • 10 Kneeling One Arm KB Strict Press
  • 5 Rope Climbs



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 2, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

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

You are commenting using your 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

%d bloggers like this: