Day 22: Thursday, October 6

PREPARATION:

EMOM for 5 minutes:

  • 4 Strict Press (bar or light weight)
  • 6 Push Press (^^^^)
  • 8 Push Ups

STRENGTH:

  • 1 set of  8 reps of Strict Press @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%

Then:

  • 1 set of Max Push Press with 90%

Met-Con WOD:

With a partner complete the following:

One person working on the Chipper; the other must be swinging the KB. Reps are only counted while KB is in motion…

  • 80 Double Unders
  • 50 Air Squats
  • 40 Sit Ups
  • 30 DBell or KBell Push Press 35/20 
  • 20 Box Jumps
  • 10 Pull Ups
  • 5 Man Makers 35/20
  • 2 Handstand Push Ups
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 6, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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