Day 38: Tuesday, April 7


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


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


  • 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
  • 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)


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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