Day 67: Tuesday, December 10

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Alumni Riley Craig loads up the Farmer’s Carry at DicFit

STRENGTH:

  • 3 sets of 5 Cleans @ 60%, 70% and 80%
  • 3 sets of 8 OHS (heavier each round)

Met-Con WOD: Birthday Chipper

Met-Con: this WOD is age-related. Aren’t you glad you are not old like me:)

If you are 16, you do 16 of each; if you are 17, you do 17 reps; if you are 18, yup, you do 18 reps:

  • Air Squats 
  • Push-ups 
  • Sit-ups 
  • Banded Good Mornings
  • KB swings (53#/36#) 
  • Knees to elbows 
  • Pull-ups 
  • Walking lunge steps 
  • Paralette pass-throughs 
  • Back extensions 
  • Double unders (or 160, 170, 0r 180 skips)
  • Handstand push-ups 
  • Box jumps 
  • Wall ball (20#/14#) 
  • Medicine ball cleans (20#/14#) 
  • Push press (45#/35#)
  • Slam Balls
  • Atlas Stones

FINISHER:

  • Zercher Yoke Carry
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 10, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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