Day 58: Friday, May 6

PREPARATION:

  • 10 Good Mornings (slow and controlled with light bar)
  • 8 Inchworms
  • 6 Glute Bridge holds for 10 seconds each

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 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

Met-Con WOD:

Partner “DT”

  • you perform Deadlifts, then your partner goes
  • you perform the Hang Power Cleans; then your partner goes
  • and so forth

5 rounds of the following:

  • 12 Deadlifts @ 60% of your Clean Max
  • 9 Hang Power Cleans 
  • 6 Push Jerks

FINISHER:

  • 20 Hollow Rocks
  • 3 lengths of Front Lawn with the sandbag on your shoulder (work in a group)
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 6, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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