Day 68: Wednesday, December 11


Photo: Outdoor man bench press

Lanark County Bench Press Prototype



  • 3 sets of 5 reps of Pause Front Squats @ 60%, 70% and 80%

Met-Con WOD:

3 rounds of the following:

  • 15 Power Cleans 95/55 (some of you may use 115/75)
  • 12 KB Swings
  • 9 Shoulder to Overhead 75/45  (some may use 95/55)
  • 6 Power Snatch 65/45 (some may use 75/55)
  • lap of halls or 200 m row or 200m Airdyne

I will organize you into groups to facilitate the workout – we will use different bars for the various exercises


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 11, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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