Day 67: Monday, December 19

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Marla and Cole pus each other to be their very best

PREPARATION:

2 rounds of:

  • 20 Air Squats
  • 15 Sit Ups
  • 10 Push Ups
  • 5 Pull Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 75% + 5 pounds
  • 1 set of 5 reps @ 80% + 5 pounds
  • 1 set of 5+ reps @ 85% + 5 pounds

then:

  • 2 sets of 10 reps of Pendlay Rows

Met-Con WOD:

PART A>

This will definitely punch you in the throat if you really go for it! Make sure you push harder than you think you can.

 EMOM for 10 minutes of:

  • 4 Hang Power Cleans
  • 2 Shoulder-to-Overhead
  • 1 Clean & Jerk

<THEN>

PART B>

Complete, using your heaviest weight from Part A, AFAP:

  • 20 Deadlifts
  •  lap of the halls
  • 10 Deadlifts
  • 1 lap of the halls

PART C>

  • 20 Hollow Rocks
  • 15 Supermans
  • 10 Get Up Sit Ups
  • 5 Turkish Get Ups 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 19, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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