Day 70: Friday, May 22

Are you coachable? Hannah sure is!

Coach King analyzing Hannah’s vault at EOSSAA – Hannah improved her PR to 2.60m and won GOLD!!

PREPARATION:

  • 10 Good Mornings (slow and controlled with light bar)
  • 8 Inchworms
  • 6 Glute Bridge holds for 10 seconds each

STRENGTH:

  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 85% (plus 5 pounds)

Met-Con WOD:

“SIX BY SIX”

  • work with a partner or two to maximize bar usage; but don’t waste time chatting…

Perform 6 rounds of the following:

  • 6 Hand Release Push Ups
  • 6 Thrusters @ 75/55
  • 6 Sit Ups
  • 6 Deadlifts @ 65%
  • 6 Pull Ups
  • 6 Front Squats @ 75/55

FINISHER:

  • Tabata planks
  • 8 rounds of 20 seconds rock-solid plank; 10 seconds relax

then:

  • 3 sets of stairs
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 22, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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