Day 87: Tuesday, June 21

PREPARATION:

  1. Run 2 laps
  2. 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)

STRENGTH:

  • finish any unfinished biz that you wish to re-do and improve:)

Met-Con WOD:

Depending on numbers, PART A and Part B could be done in reverse order to free up equipment

OR

Back Squat as follows:

E2MOM for 12 minutes (6 sets):

  • Set 1: 10 reps @ 55%
  • Set 2: 8 reps @ 60%
  • Set 3: 6 reps @ 70%
  • Set 4: 6 reps @ 75%
  • Set 5: 8 reps @ 65%
  • Set 6: 10 reps @ 60%

PART A>

AMRAP in 12 minutes of “Painstorm”:

  • 5 Deadlift @ 115/75 (or 55% of Max Push Press)
  • 5 Power Clean @ 115/75
  • 5 Front Squats @ 115/75
  • 5 Shoulder to Overhead @ 115/75
  • 5 Back Squats @ 115/75

REST 5 minutes

PART B> “Push n Brace n Pull”

21-15-9 for time of:

  • Pull Ups
  • Handstand Push Ups (or Hand-Release Push Ups)
  • V-Ups
  • Bench Press @ 115/75 (or 60% of your Max Bench Press)
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on June 20, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: