Day 36: Thursday, October 23

  • don’t forget that there will be a CrossFit CPHS Varsity practice tonight from 3:00 until 5:00 pm
  • we have a PD Day tomorrow, so we are doubling up on the Strength component today

PREPARATION:

  • 5 rounds of Junk Yard Dog

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 65%, 75% and 85%
  • 3 sets of 5 Deadlifts @ 65%, 75% and 85%

Met-Con WOD:

4 rounds for time of:

  • 12 KB Swings
  • 10 Push Jerks (use 55% of your max)- must clean bar from the floor
  • 8 Pull ups
  • 6 Push Ups ON YOUR BAR

1 minute rest between rounds

FINISHER:

5 minute REST at end of Met-Con WOD

then:

“Death by KB Taters….”

watch the video to see the skill performed and then:

  • do as many KB Taters in 3 minutes as you can

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 23, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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