Day 52: Tuesday, Novembrrrr 22

Did you see what I did there?! Novem-brrr!!!

 

Josh Kennedy, Dicfit pioneer member, was a key man in providing wireles equipment for this weekend’s CrossFit Invitational in Oshawa

PREPARATION:

  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

STRENGTH:

Because we missed Monday due to the Snow Day action, we are doubling up on the Strength

Using 90% of your new Max from last week…

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then:

  • 1 set of 5 reps of Cleans @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

5 Min AMRAP of:

  • 5 Hang Power Cleans 95/55
  • 10 Air Squats
  • 15 Situps

REST 2 Minutes

5 Min AMRAP of:

  • 5 Power Cleans 95/55
  • 10 Pushups
  • 15 Bar Overs 

REST 2 Minutes

5 Min AMRAP of: 

  • 5 Squat Cleans 95/55
  • 10 Russian Twists (unweighted)
  • 15 Double Unders/30 Singles
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 20, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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