Day 23: Thursday, March 5

Virtuosity….

8addb6ec7c98c34_685665_th.jpeg

 

  • I had the privilege of taking a Weightlifting course from Chad Vaughn, Olympic Weightlifter
  • Take note of his exceptional position in the bottom of the Squat (365#)

PREPARATION:

  • 1 lap of halls
  • 1 trip up stairs
  • 2 lengths of Great Hall doing Karaoke (see video)

STRENGTH:

  • 3 sets of 5 Strict Shoulder Press @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

Since you folks worked so hard yesterday, this workout is essentially all Bodyweight except for the Push Presses

This can be done with a partner – split up the reps however you need

Both partners must do the required number of Push Press

  • 100 Single Skips
  • 90 Jumping Jacks
  • 80 Mountain Climbers
  • STOP and perform 15 Push Press @ 65/45 (you may go heavier with this, but reps must be unbroken)
  • 70 Sit Ups
  • 60 Push Ups
  • 50 Walking Lunges¬†
  • STOP and perform 12 Push Press @ 65/45
  • 40 KB Swings
  • 30 Box Step Ups
  • 20 Wall Balls
  • STOP and perform 9 Push Press @ 65/45
  • 10 Turkish Get Ups
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 5, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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 )

Google+ photo

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

Connecting to %s

%d bloggers like this: