Day 65: Friday, December 11

PREPARATION:

Work with a partner or two and take your time to get these right.

https://www.powermonkeyfitness.com/videos/standing-straddle-stretch-w-weight

https://www.powermonkeyfitness.com/videos/pancake-dislocates-band

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85% of your new Training Max
  • 1 set of 3 reps @ 90% 
  • 1 set of 1 + reps @ 95% 

Met-Con WOD:

“CrossFit CPHS Challenge”:

This challenge is for TOTAL REPS. If you complete each couplet in under 3 minutes, you move to the next couplet right away. TIME will also be a factor. Everyone must get through the first 3 couplets. After that, you must earn the right to advance.

3 minute time cap for each couplet:

Couplet 1

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

Couplet 2

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

Couplet 3

4 rounds of:

  • 6 Thrusters @ 65/45
  • 6 Pull Ups

Couplet 4

4 rounds of:

  • 4 Power Clean @ 115/65 (scaled will be @ 60%)
  • 4 Handstand Push Ups 

Couplet 5

4 rounds of:

  • 2 Power Snatches @ 95/45
  • 2 Muscle Ups (Bar or Rings)

(This challenge is based on a design by CrossFit Queen Street)

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 10, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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