Day 64: Wednesday, December 14

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PREPARATION:

  • 10 KB Wall-Ball Shots

  • 10 Kneeling One Arm KB Strict Press (10 Left and 10 Right)

STRENGTH:

same concept as yesterday:)

Cleans @ 75 to 80% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

PART A>

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

  • Thrusters @ 65/45
  • Box Jumps
  • Plate Sit Ups

PART B>

10 minute EMOM alternating of:

  • 16 Push Ups
  • 8 Pull Ups

PART C> ‘Play time’

  • Handstand Walks or Handstand work 
  • 10 D-Ball Over the Shoulders (we have a new 100# D-Ball)
  • 5 Rope Climbs
  • Farmer’s Carry in the gym – load up 1/2 your body weight in each hand and measure how far you can go

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 14, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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