Day 42: Monday, November 7

Captain Co-Op, Josh Burger!

PREPARATION:

  • 10 Shoulder Touch Push Ups
  • 10 Jumping Squats
  • 10 Bird Dogs

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then:

  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

PART A>

15 minute AMRAP of:

Alternate rounds with your partner

  • 10 Deadlifts @ 95/65
  • 8 Hang Power Cleans @ 95/65
  • 6 Burpees
  • 4 Pull Ups + 4 Push Ups 

REST 3 minutes

PART B> “Crazy 8’s”

Alternate with your partner (you do Step Ups; then they do; you do weighted sit ups, then they do; and so forth

10 minutes of:

  • 8 Step Ups with DBell or KB
  • 8 Weighted Sit Ups
  • 8 DBell or KB Snatches (4R/4L)
  • 8 Weighted Sit Ups

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 7, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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