Day 66: Friday, December 16

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“Bring Sally Up, Bring Sally Down”

PREPARATION:

  • Run 3 laps of the hall
  • 3 Windsprints in Great Hall
  • 10 DB One-Legged Deadlifts (10R/10L)

STRENGTH:

Deadlifts @ 75% 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:

  • 50 Air Squats 
  • 40 Rows (pull ups, inverted rows, barbell row, or lat pull downs; or 40 hard pulls on rowing machine)
  • 30 KB Swings
  • 20 Push Jerks 65/45
  • 100 Jumping Jacks
  • 20 Push Jerks 65/45
  • 30 KB Swings
  • 40 Pullups (something different than first set of 40)
  • 50 Air Squats 
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 16, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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