Day 72: Tuesday, May 26

PREPARATION:

  • 10 Med Ball Sit Ups with a partner
  • 10 Hang Power Cleans with a PVC or light bar
  • 10 OHS with a PVC or  light bar 

STRENGTH:

  • 3 sets of 3 reps of Cleans @ 80%, 85% and 90% (plus 5 pounds)

Met-Con WOD:

This workout will be done at the track.

You will work as a group of 4 to accomplish the work.

All equipment must be carried from station to station.

Start at the START LINE on the track

  • Front rack Lunge barbell from START to cone at 100m mark

At cone #1 everyone must complete :

  • 25 Mountain Climbers
  • 20 Jumping Jacks
  • 15 Goblet Squats (pass the KB)
  • 10 Air Squats as a group linked together

Overhead carry the barbell to cone #2 at 200m mark

At cone #2 everyone must complete:

  • 25 Sit Ups
  • 20 Push Ups
  • 15 KB Swings (pass the KB)
  • 10 Sit Up Get Ups as a group linked together

Load the plates on the bar and carry the loaded barbell to Cone 3 at the 300m mark

At cone #3 everyone must complete:

  • 25 Jumping Squats
  • 20 V-Ups
  • 15 KB Snatches (7 on one side, 8 on the other) (pass the KB)
  • 10 synchronized Burpees 

Carry the bar to the FINISH LINE

AT the FINISH LINE everyone must complete one more lap as a team together with all equipment carried.

The group must move and finish TOGETHER!

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 26, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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