Day 32: Monday, October 22 Personal Workout Action

  • The above infograph should be somewhat humbling to all of us!

ANNOUNCEMENT:

  • Please get your money and order forms in by Thursday for the CrossFitCPHS clothing order.
  • on Thursday, we will be doing the CrossFit Total: you will have three attempts in the  Back Squat, Deadlift and Strict Shoulder Press. Your total is the sum of your best of three.

Strength:

  • We are now in Week 4 of our Strength cycle THIS IS A DE-LOAD WEEK
  • 3 sets of 5 of Bench Press @ 60%. 70% and 80%

Met-Con WOD:

Quarter Gone Bad” (courtesy of LancerFit)

Complete four rounds of the following:

  • 95#/55# Push Press, max reps in 15 seconds
  • Rest 45 seconds
  • Burpees, max reps in 15 seconds
  • Rest 45 seconds
  • 20#/or whatever Weighted Pull-up, max reps in 15 seconds
  • Rest 45 seconds
  • 45#/25# DB Hang Squat Clean, max reps in 15 seconds
  • Rest 45 seconds

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 21, 2012, in Uncategorized. Bookmark the permalink. 2 Comments.

  1. Can’t believe I’m missing this entire week!! I’ll definitely be hitting the gym at some of the hotels we’re stopping at!

    • Jordan,

      Have a fun on your West coast junket! Try to remember who us little people are when you hit the big time!

      You are already a star in my books!

      Mr. D

      ________________________________________

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