Day 27: Monday, March 21

  • Read the shirt and put the intention into action every day!

We will first watch a clip of the 16.4 workout between Katrin and Sara Davidsottir:

PREPARATION:

  • run 2 laps of the halls

and then complete 2 rounds of:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats

 

STRENGTH:

  • today we are starting Cycle 1 of the Wendler 5/3/1 program:)
  • every Monday, we will do Bench Press (and Pendlay Rows)
  • you will take 90% of your Bench Press max from the Testing Week and then apply the following to that TRAINING MAX:
  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

then:

  • 2 sets of 10 reps of Pendlay Rows

Met-Con WOD:

And so, in the spirit of the Open Games, we will do a team version.

WE will work in teams of 5 to complete the task; one partner working at a time.

 

  • 55 Deadlifts @ 95/55
  • 55 Wall Balls
  • 55 Calories on the Rower
  • 55 Hand-Release Push Ups

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 21, 2016, in Uncategorized. Bookmark the permalink. Comments Off on Day 27: Monday, March 21.

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