Day 77: Tuesday, January 12

PREPARATION:

  • 2 laps of halls
  • 2 windsprints in Great Hall
  • 5 Man on Fire Burpees
  • 10 DB Hang Squat Cleans

STRENGTH:

  • 1 set of 8 reps of Cleans @ 40% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

Every 90 seconds for 24 minutes complete:

  • 1 Clean and Jerk
  • build up to your daily Max (based on rock-solid form) in the first 10 rounds
  • once you have reached it, back off to 80% for the last 10 rounds

Watch this primer on Checking your cell phone before bed:

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 12, 2016, 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: