Day 53: Monday, April 28

 

OH MY WOD!

  • Congratulations to Jackson Glover from CrossFit CPHS for finishing in 3rd place in his first official CrossFit competition at CrossFit Brockville this past weekend!
  • Jackson is also competing this coming Saturday in Ottawa at a comp hosted by CrossFit NCR!

jack and tire flip

 

 

 

 

 

 

 

 

 

 

750 pound tire (ours is 250 pounds)

 

STRENGTH (Week 3 of Cycle 2):

  • 5, 3, 1 reps of Bench Press @ 85%, 90% and 95% (plus 5 pounds)
  • 3 sets of 5 reps of Pendlay Rows (heavier than last week)

Met-Con WOD:

This is a 20 minute workout; whatever reps you don’t complete in the first section, you must try to complete in the second section (so, if you do 30 pull ups in first 2 minutes, you are to complete 30 Box Jumps).

If you finish early in any section, use the rest of the time as rest:)

  • 2 minutes to complete 60 Pulls Ups
  • 2 minutes to finish remaining reps in the form of Box Jumps
  • 2 minutes to complete 70 KB Swings
  • 2 minutes to finish the remaining reps in the form Toes to Bar or Knees to Elbows or V-Ups
  • 3 minutes to complete 80 Wall Balls
  • 3 minutes to finish the remaining reps in the form of Push Press 95/65
  • 3 minutes to complete 150 Air Squat or Double Unders
  • 3 minutes to finish the remaining reps in the form of Burpees

(modified WOD from Jason Bird)

FINSIHER:

  • run the St. Mary’s Loop (hard as you can from school to corner of Lake and Hawthorne; jog down Hawthorne; and then run as hard as you can back to school parking lot)

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 27, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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