Day 15: Tuesday, September 27

PREPARATION:

  • 1 lap of the halls
  • Skipping Arm Circle Forwards and then Backwards
  • Clean and Jerk practice

STRENGTH:

  • 1 sets of 8 reps of Cleans @ 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:

  • 20 Air Squats
  • 12 Clean and Jerks 95/55
  • 12 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 9 Clean and Jerks 95/55
  • 9 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 6 Clean and Jerks 95/55
  • 6 Knees to Elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 3 Clean and Jerks 95/55
  • 3 Knees to Elbows/Knees up
  •  3 sets of stairs
  • 20 Air Squats
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 26, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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