Day 44: Wednesday, November 5

PREPARATION:

  • track warm up in hall

STRENGTH:

  • 3 sets of 3 reps of Squats @ 80%, 85% and 90% (plus 5 pounds)
  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% (plus 5 pounds)

Met-Con WOD:  “Triple Threat”

  • 3 people per group
  • 3 minutes at each station – collect as many reps as possible and record on sheet provided
  • 1 minute rotation time

STATION 1:

  • Tire Flips

STATION 2:

  • Rowing and Ski Erg for metres (all 3 people going at the same time)

STATION 3:

  • Pull Ups (other 2 partners must be hanging from the bar) for reps

STATION 4:

  • Sledbarrow trips in main hall

STATION 5:

  • Zercher Sandbag Squats for reps

STATION 6:

  • Ring Dips (girls may use rubber band) for reps

STATION 7:

  • KB Swings to eye level ( 2 people working at a time) for reps

STATION 8:

  • Sit Ups and Double Unders ( people doing sit ups, one skipping) for reps
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 5, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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