Day 47: Tuesday, November 12

  • Excellent effort by everyone on the WOD!
  • Today’s Met-Con WOD is a partner challenge whereby you work together to get the best possible final score

“If you are going through hell, keep going.” - Winston Churchill #reevolve #makeitcount #crossfit #fitness #inspiration #community #persevere #unbeatable

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 65%, 75% and 85%

Met-Con WOD:

PART A – 15 minute time cap

Done as a partner-style workout with only one person working at a time

  • 500 single skips
  • 200 Sit ups
  • 80 Box Jumps (may step up or down as necessary)
  • 60 Pull Ups
  • 50 Push ups
  • 30 Burpees
  • 10 Turkish Get Ups

The score for Part A is the total of the remaining reps you have left

REST 2 minutes

PART B – 3 minute AMRAP

One person working at a time

  • Clean and Jerks @ 105/65 (again, we can scale as needed)

SUBTRACT PART B from PART A  for total score.

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 12, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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 )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: