Day 48: Friday, April 22

 

PREPARATION:

  • 10 Plate Squats

 

  • 10 Sit Ups Get Ups

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

Met-Con WOD:

PART A>

  • 5 Bear Complexes and then 5 KB Swings
  • 4 Bear Complexes and then 10 KB Swings
  • 3 Bear Complexes and then 15 KB Swings
  • 2 Bear Complexes and then 20 KB Swings
  • 1 Bear Complex and then 25 KB Swings

Bear Complex: Deadlift, Hang Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk (may combine movements)

Weight Suggestions: 65 to 115 for guys 45 to 75 for gals

REST 3 minutes

PART B>

 3 rounds As Fast As Possible (AFAP) of:

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Air Squats

PART C>

in any order

  • Row/Ski/AirDyne 200m
  • Run 2 laps
  • Sprint 1 Main Hallway
  • Run 2 trips ups stairs AFAP
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 22, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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