Day 19: Friday, September 27

Michael Duke Winchester is a coach who makes a difference. I have followed his writing for a while. He has sent me a few shirts as well, just because he is a good guy. I had the pleasure to meet him at the SweatRx Games this summer. He rocks a great plaid shirt! This video is illustrative of what we are striving for at CrossFit CPHS. I want everyone to become coaches – we need to look out for each other; we need to push each other; and we need to learn from each other!


  • 3 sets of 5 Deadlifts @ 75%, 80% and 85%
  • remember that on the last set of 5 reps (85%), if you can squeeze out more than 5 reps do so

Met-Con WOD: Incredible Hulk

20 Min AMRAP of the following:

  • 5 Deadlifts @ 115/65 
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

If you have to use a lower weight for the push press, use 2 bars (one for the push press and hang power cleans and the rest should have the same weight for the deadlifts, front and back squats)


  • 2 rounds of Prowler Push in Parking Lot from front circle to Lake Avenue and back (as heavy as possible)
  • bring it in when done!

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 27, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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