PREPARATION:

https://youtu.be/JZX3GTpquK8

STRENGTH:

  • 1 set of 10 Strict Shoulder Press @ 50% of Training Max
  • 1 set of 6 reps @ 65%
  • 5,3,1 reps of Strict Shoulder Press @ 85%, 90% and 95% (plus 5 pounds)

Met-Con WOD:

choose one or two of the following:

WOD#1:

5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
 
WOD#2:
 
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
 
WOD#4:
 
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
 
WOD#5:
 
2 rounds:
Bench press (1/2 to 34 BW) 3-6-9-12-18x
Sumo deadlift high pull (1/2 bw) 18-15-12-9-6-3x
 
WOD#6:
 
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)
WOD#7:
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
 
WOD#8:
 
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
 
WOD#9:
 
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run 1 lap of halls
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on June 4, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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