Day 37: October 31

Happy Hallow’een!

PREPARATION:

EMOM for 4 minutes of:

  • 8 Push Ups
  • 8 Air Squats
  • 8 Sit Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% + 5 pounds
  • 1 set of 6 reps @ 60% + 5 pounds
  • 1 set of 3 reps @ 80% + 5 pounds
  • 1 set of 3 reps @ 85% + 5 pounds
  • 1 set of 3 reps @ 90% + 5 pounds

then:

  • 2 sets of 12 reps of Pendlay Rows

Met-Con WOD:

With a partner complete the following activities using a 12, 11, 10,… 1 pattern

  • so, you do 12, your partner does 11; you do 10; your partner does 9; and so forth 
  • carry on to next activity and repeat the pattern
  • do this quickly and with excellent form
  • use the same barbell weight throughout
  1. sit ups – partner holds feet
  2. KB swings
  3. push press
  4. jumping jacks
  5. push ups
  6. hang power Hallowcleans
  7. barbell or dumbbell rows
  8. floor press (relax upper arm on floor each time)
  9. deadlifts
  10. jumping pull ups
  11. wall balls
  12. goblet squats
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 30, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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