Day 60:Tuesday, May 10

Coach Ryan Carey instructs Janan and Kira in some single leg work

PREPARATION:

2 rounds of:

  • run 1 lap + 1 length of carioca (switch sides each lap)
  • 10 Goblet Squats
  • 12 KB Push Press (switch each lap)

STRENGTH:

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

Met-Con WOD:

PART A>

  • 8 KB Sumo Deadlift High Pulls 
  • 12 Burpees
  • 16 Wall Balls
  • 20 Sit Ups
  • 24 Double Unders
  • 20 Steps of Lunge
  • 16 Toes to Bar
  • 12 Power Cleans @ 95/65
  • 8 Front Squats @ 95/65

REST 5 minutes

PART B>

Complete the following, not for time:

  • 1 lap of the halls with Farmer’s Carries
  • 20 Hollow Rocks
  • 2 sets of 10 Front Foot Elevated Split DB Squats
  • 2 sets of 10 Handstand Shoulder Touches
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 10, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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