Day 38: Tuesday, April 7

tonight

Monday night crew crushes another inspiring WOD!

  • our CrossFit CPHS clothing is being printed this week:)
  • Mr. Matheson will only be with us until Friday afternoon:(, so take advantage of the opportunity to learn from him
  • we are doing a Strongman team comp on Wednesday

PREPARATION:

With a partner and a Med Ball

  • 20 Med Ball Sit Up and Throw
  • 15 Med Ball Clean and Toss
  • 40m Med Ball Shuffle Pass in hallway
  • 15 Med Ball Side Throw against wall in stairwells

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90%
  • 3 sets of 5 reps of Pendlay Row
  • 3 sets of 3 reps of Cleans @ 80%, 85% and 90%

Met-Con WOD:

Work in a group of 4; increase weight on both the Barbell and the DBells as needed

5 Sets @ AHAP (As Heavy As Possible) + UB (Unbroken) of:

  • 1 BB Power Clean
  • 1 BB Hang Power Clean
    –RIGHT INTO–
  • 3 Single Arm (SA) DB Power Snatch
  • 3 SA DB Shoulder-to-Overhead
  • 3 SA DB Front Squats

**Perform all SA DB movements on one side, then complete all 3 movements on the other without setting the DB down.

(courtesy of Travis County Strength)

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 7, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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