Day 67: Tuesday, May 19

Sean displays his inner Bear as we celebrate the 16th consecutive Lanark CountyTrack and Field Team title:)

PREPARATION:

  • 3 sets of 5 reps of the “hip bridge floor press”

STRENGTH:

  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% (plus 5 pounds)
  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% (plus 5 pounds)

Met-Con WOD:

This workout is based on a WOD by CrossFit Connection

 This workout is completed in TEAMS of TWO

 One person working at a time

 All 15 REPS of each movement must be completed by ONE PERSON (one person must do ALL 15 Wall Ball, one person must do ALL 15 Shoulder to Overhead, etc.)

 PARTNER WOD:

As Many Rounds as Possible in 20 MINUTES*

  • 15 Wall Ball 20/14 lbs
  • 15 KB Swings 
  • 15 Sit Ups
  • 15 Shoulder to Overhead 75/45 lbs (you may use 95/65)
  • 15 Ring Rows (or Bar Rows)
  • 15 Deadlifts 75/45 lbs (you may use 95/65)
  • 15 Jump Squats 

At the 5 MINUTE MARK – 15 Syncronized BURPEES

At the 10 MINUTE MARK – 150  M RUN TOGETHER

At the 15 MINUTE MARK – 15 Syncronized Pull Ups

At the 20 MINUTE MARK – 150 M RUN TOGETHER

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: