Day 34: Tuesday, October 21

  • Tonight at 3:00 pm is the first session of CrossFit CPHS Varsity with Coach Kelly – all are welcome:)




  • 3 sets of 5 reps of Cleans @ 65%, 75% and 85%
  • focus on form

Met-Con WOD:

adapted from

For time:
30 box jumps, use a higher box than normal
30 chest-to-bar pull-ups/pull ups
30 kettlebell swings, hevaier than normal
30 walking lunges with 65-lb. barbell/35-lb. barbell
30 knees-to-elbows/hollow rocks
30 push presses, 75 lb./45 lb.
30 hip extensions, holding a 25-lb. plate/10-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target/14-lb. ball to 9- foot target
30 burpees
30 double unders/150 singles



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 21, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: