Day 71: Tuesday, May 28

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STRENGTH:

  • 5/3/1 reps of Cleans @ 85%, 90% and 95%

 

MET-CON WOD: 

 

Instructions: To determine the actual number of repetitions for each exercise that we will perform, I will ask you to draw a card from the deck as you enter the weight room (we will use cards ace – 7). Then, based on the value of the card drawn, as a class you will decide what exercise is assigned what value and then it is multiplied by 10 repetitions. You will have a minute to think it over and discuss it with your peers so that you are making the best decision for the group as a whole!

Remember to complete the CASH IN before you being the WOD, and to CASH OUT before you hit the showers/change.

All I can say about this ripper of a chipper is to have fun, give it your best, and support your peers as you conquer each aspect of the WOD.

CASH IN

  • 4 laps of the first floor (run) OR 40 DUs
  • 10 toes-to-bar/knees-to-elbows using the pull up rig
  • 40 jumping jacks

WOD

  • Wall ball –>  10 x   =
  • Pendlay row –>  10 x   =   reps
  • Sit ups –>  10 x   =   reps
  • Seated box jump –>  10 x   =   reps
  • Pull ups –>  10 x   =   reps
  • Slam ball –>  10 x   =   reps
  • KB swings/taters –>  10 x   =   reps
  • Goblet squat –>  10 x   =   reps

CASH OUT

  • 10 Burpees
  • 1 minute of abtastic
  • 2 laps of the first floor run/jog OR 20 DUs
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 28, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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