Day 24: Friday, March 6

 

 

PREPARATION:

  • 1 Bear Complex with bar
  • 2 Burpees
  • 2 Bear Complexes with bar
  • 4 Burpees
  • 3 Bear Complexes with bar
  • 6 Burpees

STRENGTH:

  • 3 sets of 5 Deadlifts @ 75%, 80% and 85% of your Training Max
  • perform 2 sets of warm up sets before your training sets

Met-Con WOD:

  • 20 Deadlifts @ 65% of your max (yup – it is heavy)
  • 30 Box Jumps (or step up/downs)
  • 40 KB Swings
  • 50 Double Unders (or 200 singles)
  • run 4 laps 
  • 50 Double Unders (or 200 singles)
  • 40 KB Swings
  • 30 Box Jumps (or step up /downs)
  • 20 Deadlifts @ 65% of your max (still heavy)

This awesome Chipper is based on a WOD from CrossFit Connection

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 6, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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