Day 47: Monday, April 20

  • This week we will be using our new Maxes to establish a new Training Max (90% of your Max)
  • We are going to start again with Week 1 of the Wendler program, but with new numbers:)
  • I will give everyone a sheet so that you can record your new numbers and lifting percentages for the next 4 week cycle.
  • Tomorrow we will be at the track for the Hibernation Track and Field Meet (yes, even in the rain)

PREPARATION:

  • 3 Wall Walks with a 15 second hold at top (nose should be close to wall)
  • 20 Stride Jumps
  • 20 steps of Overhead Med Ball Lunge in Great Hall

STRENGTH:

  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% of your new Training Max
  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

This workout is done on your won; your score is the total number of reps you complete in both sections.

1/2 the class will start on Part A; the other half will start on Part B.

PART A:

7 minute AMRAP of the following:

  • 7 Box Jumps
  • 7 V-Ups

REST 2 minutes.

PART B:

7 minute AMRAP of the following:

  • 7 Hand-Release Push Ups
  • 7 Pull Ups (your version or Beat Swings)
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 19, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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