PREPARATION:

  • 10 Single Leg Deadlifts
  • 10 Sumo KB High Pulls
  • 10 Good Mornings

STRENGTH:

  • 1 set of  8 reps of Deadlifts @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:

5 rounds of the following as follows:

  • 10 reps of Thrusters @ 65/35
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

REST 2 minutes between rounds

Record your times for each round.

Then:

  • Establish your best Turkish Get Up load 
  • If you can, use a barbell to jazz things up:)

Then:

  • Farmer’s Walk one lap of halls with the heaviest weight you have ever used
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 23, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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