Day 75: Friday, January 8

  • Ashton and Allie stopped by for a quick workout before they head back to school

PREPARATION:

 2 rounds of:

  • 8 Good Mornings
  • 8 Inch Worms
  • 8 Goblet Squat Curls

STRENGTH:

  • 1 set of 8 reps of Deadlifs @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then:

  • 1 set of 10 reps @ 65%

Met-Con WOD:

21-15-9 of the following:

  • Deadlift @ 155/115
  • Box Jump
  • Pull-ups

FINISHER:

Black Jack – you gotta’ score 21

  • 20 push ups – 1 sit up
  • 19 push ups – 2 sit ups
  • and so forth until you get to 1 push up and 20 sit ups
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 8, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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