Day 60: Friday, December 4

For the many that still owe money for their shirts or hoodies…

 

Derek Powell crushing the Farmer’s Carry

PREPARATION:

Image result for partner workouts

Image result for partner workouts

Image result for partner workouts

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 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

Met-Con WOD:

Every Minute on the Minute for 20 minutes:

  • Minute 1: 30 Air Squats
  • Minute 2: 10 Deadlifts @ 50%
  • Minute 3: 20 Sit Ups
  • Minute 4: 10 Burpees
  • Minute 5: 2o DBell or KB Push Press (10L/10R)

From Minute 16-20, crank out as many reps as possible for your score

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: