Day 45: Tuesday,

  • Remember that the afternoon class is meeting at Greco Fitness for a session with Jack:)

PREPARATION:

3 rounds of:

  • run 1 lap
  • 8 Jumping Squats with Quad Slap
  • 8 Goblet 1 and 1/s Squats 

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50% (use your True Max)
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85% 

Met-Con WOD:

For time:

  • 12 reps of Squat Clean @ 60% of Max
  • 9 reps of Thrusters @ ^
  • 6 reps of Clean and Jerk @ ^

REST 3 minutes

  • Run inner loop As Fast As Possible(about 100m)
  • 12 Deadlifts @ 95/65 (or 40% of Max)
  • 12 Pull Ups
  • 6 Deadlifts @ 95/65
  • 6 Pull Ups
  • 3 Deadlifts @ 95/65
  • 3 Pull Ups
  • Run Inner loop As Fast As Possible

REST 3 minutes 

NOT for time (Midline Mania)

  • 60 second plank (break it up if need be to keep tension)
  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 19, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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