Day 40: Monday, April 11

PREPARATION:

3 rounds of:

  • 10 DB Shoulder Press
  • 8 DB Front Raises
  • 6 DB Rows

STRENGTH:

“Deload Week”

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

then:

  • 2 sets of 6 reps of Pendlay Rows

Met-Con WOD:

Today’s workout is a two parter. so the idea is to go AHAP (As Hard As Possible) on each one. Use your REST to get a drink and some fresh air.

PART A>

Three rounds for time of:

  • 2 laps of halls
  • 21 KB Swings
  • 12 Pull Ups

REST 5 minutes

PART B>

Three rounds for time of:

  • 5 Clean and Jerks @ 115/65
  • 10 Push Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 11, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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