Day 20: Tuesday, September 30

 

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

  • complete one of the following:

“Scaled Fran”:

Complete the following for time:

  • 21 Thrusters @ 65/45
  • 21 Pull Ups
  • 15 Thrusters
  • 15 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups

“Cindy”:

Complete AMRAP in 20 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

“Scaled Grace”:

Complete 30 reps of Clean and Jerk @ 115/65 (or further scale)

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 30, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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