Day 56: Monday, November 30

PREPARATION:

2 rounds of:

  • 15 Air Squats
  • 10 Shoulder Touch  Push Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps @ 80% plus 5 pounds
  • 1 set of 3 reps @ 85% plus 5 pounds
  • 1 set of 3 + reps @ 90% plus 5 pounds

then:

  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD:

PART A.

Use  10 minutes to establish a heavy Complex of:

  • 1 Clean + 1 Thruster + 2 Push Jerks

REST 3 minutes

PART B.

21-18-15-12-9-6-3 of:

  • KB Swings
  • Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 30, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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