Day 69: Friday, December 12

Anthony does some  Seated Behind-the-Neck Presses

PREPARATION:

  • Minute 6:06 to 6:21 of yesterday’s BootCamp Fitness Circuit video

Day 10 of the CrossFit CPHS Fifteen Days of Christmas Challenge:

10 reps of the activity at Minute 9:17 of the following video:

STRENGTH:

  • 5,3,1 reps of Strict Shoulder Press @ 85%, 90% and 95%
  • 5,3,1 reps of Deadlifts @ 85%, 90% and 95%

Met-Con WOD:

“CrossFit CPHS Challenge”:

This challenge is for TOTAL REPS. If you complete each couplet in under 3 minutes, you move to the next couplet right away. TIME will also be a factor. Everyone must get through the first 3 couplets. After that, you must earn the right to advance.

3 minute time cap for each couplet:

Couplet 1

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

Couplet 2

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

Couplet 3

4 rounds of:

  • 6 Thrusters @ 65/45
  • 6 Pull Ups

Couplet 4

4 rounds of:

  • 4 Power Clean @ 115/65
  • 4 Handstand Push Ups 

Couplet 5

4 rounds of:

  • 2 Power Snatches @ 95/45
  • 2 Muscle Ups (Bar or Rings)

(This challenge is based on a design by CrossFit Queen Street)

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 12, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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