Day 70: Thursday, December 22

Image may contain: 2 people

PREPARATION:

3 rounds done with an empty bar of:

  • 10 OHS 
  • 8 Controlled Lunges with bar in Front Rack
  • 6 Hang Power Cleans

STRENGTH:

Every 90 seconds for 8 rounds (12 minutes):

  • 1 Strict Press + 1 Push Press
  • increase weight each round

Met-Con WOD:

“Season’s Beatings”

Okay, wildcats, this is what have been waiting for –

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….
  •  

    Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

  • Power Cleans with at least 115 for lads and 65 for gals
  • Push Press with at least 95 lbs for lads and 55 lbs for ladies
  • Thrusters with at least 65 lbs for lads and 45 lbs for ladies

 

We need to make sure everyone has a safe area to work in, so be very orgainized with where you lift and move. Please control your barbell when you get tired

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4  Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 JPull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 22, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: