Day 49: Thursday, November 17

Why is the weight room considered so special and sacred?

Because it will never has, and never will, reward anyone for being lazy

#penandpaperstrengthapp

PREPARATION:

  • 12 reps of DBell Push Press
  • 12 reps of Bottoms Ups KB Press
  • 12 Hollow Rocks

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 60%
  • take 20 minutes to establish a 1 rep Max Strict Press
  • take 15 minutes to establish a 1 rep max Push Press

Met-Con WOD:

This workout is based on a model from our man at the Garage Athlete. You may choose to change movements, but use a similar template. Pick something heavy for Part A and something you like (or suck at) for Part B

  • 0:00-2:00 >  2 reps of Push Press@ 75% + 2 reps of Hollow Rocks
  • 2:00-4:00 > 2 reps of Push Press @ 75% + 4 reps of Hollow Rocks
  • 4:00-6:00 > 2 reps of Push Press @ 75% + 6 reps of Hollow Rocks
  • 6:00-8:00 > 2 reps of Push Press @ 75% + 8 reps of Hollow Rocks
  • and so forth until you cannot complete reps in the alotted time
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 17, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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