Day 32: Thursday, October 22

PREPARATION:

5 minute EMOM of:

  • 8 Push Ups
  • 6 Jumping Lunges
  • 4 Cossack Squats

STRENGTH:

  • 1 set of  8 reps of Strict Shoulder Press @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%

then:

  • 1 set of as many reps as possible of Push Press with 85%

Met-Con WOD:

Can be done in a group of 3. Everyone rotates through the exercises until all have done 10, then 9, then 8 and so forth done to 1 rep of each exercise each

10-1 reps of:

  • Push Press @ 60%
  • Box Jumps (Or Step Up/Downs)
  • Barbell Rows

Then:

  • 4 laps of the halls (fast on straightaways in Great Hall and Tech corridor)
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About crossfitcphs

PE Teacher at Carleton Place High School

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

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