Day 54: Monday, November 28

T-shirts, tank tops and racer-t’s are in on Monday; hoodies are in at end of week

PREPARATION:

2 rounds of:

  • 15 Air Squats
  • 10 Shoulder Touch  Push Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

then:

  • 2 sets of 8 reps of Pendlay Rows

Met-Con WOD:

PART A>

Use  15 minutes to establish a heavy Complex of:

  • 1 Hang Power Clean + 2 Front Squats + 3 Push Press

REST 3 minutes

PART B>

21-18-15-12-9-6-3 of:

  • KB Swings
  • Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 28, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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