Day 46: Monday, November 14

Excellent job by everyone who finished the “Nutts” WOD on Friday!

PREPARATION:
5 minute EMOM of:

  • 5 V-Ups
  • 5 Push Ups
  • 10 Air Squats 

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • establish a new 1 rep Max 

then:

  • establish a 1 rep Max Pendlay Row 

Met-Con WOD:

“CrossFit CPHS Challenge”

This is to be done in order for time.

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

REST 1 minute

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

REST 1 minute

4 rounds of:

  • 6 Power Cleans @ 105/65
  • 6 Pull Ups

REST 2 minutes

4 rounds of:

  • 4 Thrusters @ 75/45
  • 4 Handstand Push Ups (or your version)

REST 2 minutes

4 rounds of:

  • 2 Power Snatches @ 55/35
  • 2 Runs up the stairs to top
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 14, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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