Day 50: Thursday, April 23


  • 10 Lunge-Lunge-Air Squat combo
  • 10 DBell Overhead Squats (very light)
  • 1 lap of halls


  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85% of your new Training Max

Met-Con WOD:

PART A: work with one partner

Time for a little Complex with DBells:

3 rounds of the following:

EMOM for 5 minutes of:

  • 1 Power Clean
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 5 Push Ups

REST 1 minute; increase weight for each subsequent round

PART B: work with a partner

  • 3 x 30m band-assisted runs in Great Hallway
  • collect 3 minutes in rock-solid Planks (front and each side)

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 23, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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