Day 20: Monday, September 30

 

 

 

 

The video features Olympian Chad Vaughn. The man is a beast! I had the honour of taking a course with Chad this summer. He is a quiet, humble and intelligent athlete and coach.

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90%

Met-Con WOD:

  • 40 Sit ups
  • 12 Clean and Jerks 115/65 lbs
  • 12 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 9 Clean and Jerks 115/65 lbs
  • 9 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 6 Clean and Jerks 115/65 lbs
  • 6 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 3 Clean and Jerks 115/65 lbs
  • 3 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 40 Sit ups

FINISHER:

  • 10 TGUs with barbell or kb or db
  • 10 HSPUs or 5 wall walks
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 29, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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