Day 55: Thursday, April 30

PREPARATION:

  • 20 Prisoner Squats
  • 20 Forward Arm Circles/20 Backward
  • 20 PalmUp/Palm Down Shoulder Preppers

STRENGTH:

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90%
  • 2 sets of 5 reps of Push Press (heavier)

Met-Con WOD:

Part A: complete with a partner of relatively equal strength; one person working at a time)

  • 50 Deadlifts 115/65  (so 50 reps between the two partners)
  • 50 Double Unders or 100 Singles (no complaining – we all need to get better)
  • 40 Back Squats 95/65
  • 50 Double Unders
  • 30 Power Cleans 95/65
  • 50 Double Unders
  • 20 Thrusters 95/65
  • 50 Double Unders

Part B: Individual Action

1 rounds of the following:

  • run around the school outside loop
  • 25 Air Squats
  • 25 Sit Ups (plate overhead)
  • 25 Push Ups (plate on back)
  • 25 Lunges

The WOD must be done with a 10/15 or 25 plate plate the entire time

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About crossfitcphs

PE Teacher at Carleton Place High School

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

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