Day 34: Monday, March 30

We are going to have a couple of fun class competitions this week:

Tuesday we will do:

10 minute AMRAP of:

  • 10 Toes to Bar (or Knees Up)
  • 15 Power Clean (weights will be given)
  • 20 Sit Ups
  • 25 Russian KB Swings

Wednesday we will do:

  • 1 minute Max reps of 3/4 BW Back Squat
  • REST 1 minute
  • 1 minute Max reps of BW Deadlift
  • REST 1 minute
  • 1 minute Max reps of Burpees

PREPARATION:

  • 30 Jumping Jacks
  • 20 Bounding Jumps (in place)
  • 10 HIndu Push Ups
  • try the plank shown in video

STRENGTH:

  • 3 sets of 3 reps of Bench Press at 80%, 85% and 90% (plus 5 pounds)
  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD:

  • 20 Sumo Deadlift HighPulls 65/45
  • 1 loop of halls
  • 20 Burpees
  • 1 set of stairs to the top floor
  • 20 Push Press 65/45
  • 1 loop of halls
  • 20 Pull Ups
  • 1 set of stairs to the top floor
  • 20 KB Swings
  • 1 loop of halls
  • 20 Wall Ball
  • 1 set of stairs to the top floor
  • 20 Thrusters 65/45
  • 1  loop of halls
  • 20 Zercher Squats 65/45
  • 1 set of stairs to the top floor
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 30, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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