Day 10: Friday, February 13

 

PREPARATION:

15-10-5 of the following:

  • Good Mornings
  • Shoulder Dislocates
  • Heaving Snatch Balance

SKILL/STRENGTH:

  • Deadlifts

 

Met-Con WOD:

  • This is a three person workout
  • Only one person working at a time
  • Each athlete only does one of the rep counts at each station (choose each station who does what)

 

  • 2-4-6         Deadlifts @225/135
  • 10-20-30  Barbell Rows (like a Pull Up)
  • 2-4-6         Cleans @ 115/65
  • 10-20-30  Double Unders
  • 2-4-6          Front Squats @ 115/65
  • 10-20-30  Push Ups
  • 2-4-6         Push Press @ 115/65

3 laps of the halls together

  • 2-4-6         Deadlifts @ 225/135
  • 10-20-30  Sit Ups
  • 2-4-6         Cleans @ 115/65
  • 10-20-30  Wall Balls
  • 2-4-6         Front Squats @ 115/65
  • 10-20-30  Calories on Rower
  • 2-4-6          Push Press @ 115/65
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 13, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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