Day 54: Thursday, November 21

STRENGTH:

  • 3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85%

Met-Con WOD:

One minute time limit to complete the following:

  • 5 Thrusters
  • max sit ups (challenge would be pull ups)
  • 1 minute rest between each round (challenge would be only 30 seconds of rest)

6 rounds:

Round 1 – 45/35

Round 2 –  65/45

Round 3 – 75/50

Round 4 – 95/55

Round 5 – 105/60

Round 6 – 115/65

Your score is the number of sit ups you total

Finisher:

  • 20 OHS
  • 2 sets of stairs (or 200m or/Airdyne)

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 21, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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