Day 44: Thursday, November 10

FUNctional Fitness

PREPARATION:

  • Run 1 lap and then carioca in Great Hall (both ways)
  • 10 Seated Strict DBell Press
  • 10 Med Ball Slams

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 50% +5
  • 1 set of 6 reps @ 60% +5
  • 1 set of 5 reps @ 85% +5
  • 1 set of 3 reps @ 90% +5
  • 1 set of 1 + reps @ 95% +5

then:

Met-Con WOD:  “Triple Threat”

  • 3 people per group
  • 3 minutes at each station – collect as many reps as possible and record on sheet provided
  • 1 minute rotation time

STATION 1:

  • Tire Flips

STATION 2:

  •  Row for metres (all 3 working together)

STATION 3:

  • Bench Press 60 for guys; 40# for girls

STATION 4:

  • Sledbarrow trips in Great Hall

STATION 5:

  • Alternating Dumbbell Snatch 30# for guys; 20# for girls (from the floor)

STATION 6:

  • KB Swings to eye level  (35# for guys/24# for gals)

STATION 7:

  • Sit Ups 

STATION 8:

  • Air Assault bike for calories
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 10, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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