Day 78: Thursday, June 9

Thanks for everyone’s kind words:)

PREPARATION:

3 rounds of

  • run to Lake Avenue and back
  • 10 Stair or Curb Hops outside
  • 10 Push Ups

STRENGTH:

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

Met-Con WOD:

choose wo of the following:

WOD#1:

5 Rounds for Time:

  • 15 Front Squat 65/45
  • 10 Pull-Ups
 
WOD#2:
 21-15-9 reps of:
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
  • 5 reps of Ground to overhead (135#/95#)
  • 10 reps of Floor wipers
  • 15 reps of Lateral hops over BB
 
WOD#4:

3 rounds:

  • Row 250m
  • 12 reps Deadlifts (bw)
  • 15 reps Box jump 
 
 
WOD#5:
 
2 rounds:
  • Bench press (1/2 to 34 BW) 3-6-9-12-18 reps
  • Sumo deadlift high pull (1/2 bw) 18-15-12-9-6-reps
 
WOD#6:
 
Max rounds in 8 minutes:
  • 10 reps of Deadlift (bw)
  • 15 reps of DB push-press (45#/25#)
WOD#7:
Max reps in 8 minutes:
  • 4 tire flips
  • 8 hollow rocks
  • 12 wall balls
 
WOD#8:
 
As many reps as possbile in 8 minutes:
  • 2 stairs
  • 10 ground to overhead (95#/55#)
  • 15 mountain climbers
  • 20 jumping jacks
 
WOD#9:
 
As many rounds as possible in 8 minutes:
  • 5 thrusters (65#/45#)
  • 50 skip ropes
  • 15 power cleans (65#/45#)
  • run 1 lap of halls
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on June 9, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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