Monday, August 4 DicFit class has been re-scheduled to Tuesday night – NO class Monday night!!

http://www.t-nation.com/training/bodybuilder-goes-crossfit

STRENGTH:

  • This will be Week 6 using the Texas Method with our Squats
  • Many of you will be doing 5 sets of 5 reps with your old Max!!
  • We will do this week and next week as usual; on the 25th we will attempt a new Squat Max

Add 5 pounds to all of your lifts from last week

  • 2 sets of with bar
  • 1 set of 5 @ 50% of your 1 rep max (1 RM)
  • 1 set of 3 @ 60%
  • 1 set of 2 reps @ 70%
  • 5 sets of 5 reps @ 80%

Met-Con WOD: “Air Force”

Complete the following for time (normally there is a 20 minute time cap):

Men are suggested to use 95; Ladies are to use 65 (scale accordingly)

  • 4 Burpees (and 4 Burpees every minute on the minute for the rest of the WOD)
  • 20 Thrusters
  • 20 Sumo Deadlift High Pull
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats

FINISHER:

  • 1 minute Hollow Body Hold
  • 1 minute Plank
  • 10 “As strict as you can” Pull Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on August 4, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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