Day 24: Monday, October 6

Heading into our 5th week of the program (and the 2nd week of our strength cycle), it is very important that you:

  • warm up well
  • start to record your numbers in a blog, journal or on your phone
  • focus on performing the movements properly and with the appropriate range of motion
  • tell your coach if you have an injury or a game that day (we will adjust for both)

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90% (of your Training Max)
  • 3 sets of 6 reps of Pendlay Rows

Met-Con WOD:

3 rounds of:

  • 7 Hand Release Push Ups
  • 7 Pull Ups
  • 7 Thrusters (65/35) (can be scaled lower – not higher)
  • 7 KB Swings (focus on hip hinge))

rest 1 minute

3 rounds of 5:

  • 5 Hand Release Push Ups
  • 5 Pull Ups
  • 5 Thrusters (65/35)
  • 5 KB Swings

rest 2 minutes

1 round of 9:

  • 9 Hand Release Push Ups
  • 9 Pull Ups
  • 9 Thrusters (65/35)
  • 9 KB Swings

FINISHER:

  • front lunge walk the main hallway one way (make it challenging)
  • overhead walk back
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 6, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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