Day 73: Tuesday, January 10 2017

PREPARATION:

  • 2 laps of halls
  • 2 windsprints in Great Hall
  • 5 Man on Fire Burpees
  • 10 DB Hang Squat Cleans

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

PART A>

Every 90 seconds for 24 minutes (16 rounds) complete:

  • 1 Clean and Jerk
  • build up to your daily Max (based on rock-solid form) in the first 10 rounds
  • once you have reached it, back off to 80% for the last 10 rounds

PART B>

  • 20 Suitcase Lunges @ 20-35#/hand
  • 20 Landmine Push Press
  • 10 Single Right Arm Bench Press @ 20-55#/hand
  • 10 Single Left Arm Bench Press @ 20-55#/hand
  • 20 Single Right Arm Row @ 20-55#/hand
  • 20 Single Left Arm Row @ 20-55#/hand
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 10, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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