Day 56: Wednesday, November 30

Effective workstations

*NOTE: due to the Snow Day on Tuesday, we will do our Squats on Thursday with our Strict Press*

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH:

  • 1 set of 8 reps of Cleans @ 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% 

Met-Con WOD:

It is time to complete a few CrossFit Benchmark workouts. We did this one in the Testing Week – time to re-test!

We will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline” for time:

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

REST 5 minutes

Spend 15 minutes establishing a heavy Clean and Jerk

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 29, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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