PREPARATION:

  • Run 2 laps
  • 20 Partner Air Squats
  • 20 Partner Sit Ups (feet hooked)

STRENGTH:

  • 1 set of  8 reps of Cleans @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD: Chipper Action

20 Wall balls
20 Medicine Ball Cleans
20 Sit-ups
20 Box Jumps
20 Push-ups
20 Double-unders
20 Pull-ups
20 Slam balls
20 Kettlebell Snatches (heavier than ever…)
20 Push Press 95/65 (or heavier)
20 Dips
20 Burpees over partner (yes, over your partner)
20 GHD sit-ups
20 Barbell Step-Ups (95/65)
20 Ab-wheel Rollouts (use the barbell from Push Press or Step-Ups)

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 20, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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