Day 54: Monday, May 2

PREPARATION:

  • 10 Strict Press with bar
  • 8 Seated Strict Press with bar
  • 6 Push Press with bar

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%  +5 pounds
  • 1 set of 3 reps @ 90% +5 pounds
  • 1 set of 1+ reps @ 95% +5 pounds

then:

  • 2 sets of 12 reps of Pendlay Rows

Met-Con WOD:

PART A>

8 minute AMRAP of:

  • 2 Squat Cleans @ 80%
  • 4 Pull Ups
  • 6 Hand-Release Push Ups

REST 3 minutes

PART B>

Complete the following for time:

  • 50 Air Squats
  • 25 Push Press @ 50%
  • 50 Air Squats

REST 3 minutes 

PART C>

Complete the following for time:

  • 2 laps of the halls
  • 3 trips ups and down the main staircase to the top floor

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 1, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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