Day 14: Monday, September 26

Throwback to 2 years ago when Cayla Anderson pulled 285# 

PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

Today we will begin our Wendler 5/3/1 program for Strength!!

Based on 90% of your 1 rep Max from last Monday

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

With a partner complete the following for time (only one partner working at a time):

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 Sit Ups
  • 50 Push Ups
  • 400m Run together (one lap outside of school)
  • 30 Pull Ups
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 25, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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