Day 21: Wednesday, October 5

PREPARATION:

2 rounds of:

  • 15 OHS with bar
  • 10 Back Thrusters with bar
  • 5 Reverse Hands Spider Lunge

STRENGTH:

  • 1 set of  8 reps of Squats @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 + reps @ 90%

Met-Con WOD:

“Renegades of Squats”
3 rounds of the following:

  • 1 minute AMRAP of Front Squats @ 75/45
  • 1 minute REST
  • 1 minute of Back Squats @ 75/45
  • 1 minute REST
  • 1 minute of Air Squats

2 minutes REST between rounds

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 4, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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