Day 63: Friday, December 9

PREPARATION:

  • 10 Hindu Push Ups
  • 10 Dead Bugs with KB
  • 10 KB Taters
  • 10 Single Leg Deadlifts with DB or KB

https://journal-demo.crossfit.com/article/rusty-malinoski-pro-wakeboarder-2

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95% 

Met-Con WOD:

PART A>

Complete the following:

  • 5 Deadlifts @ 55%
  • 10 – 1 Box Jumps
  • 20 – 2 Sit ups

so:

  • 5 Deadlifts, 10 Box Jumps, 20 Sit Ups
  • 5 Deadlifts, 9 Box Jumps, 18 Sit Ups
  • 5 Deadlifts, 8 Box Jumps, 16 Sit Ups
  • and so forth…

PART B>

  • Reverse Tabata Push Ups (8 rounds of 10 seconds of work; 20 seconds of rest)

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 9, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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