Day 30: Monday, March 27

dickster skipping

Double Under aftermath:)

PREPARATION:

Tabata of:

  • Elbow Plank
  • Right Side Plank
  • Left Side Plank
  • Push Up Plank
  • repeat

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

then:

  • 2 sets of 8 reps of Pendlay Rows

Met-Con WOD:

Complete the following Chipper for time:

  • 60 Air Squats
  • 50 Sit Ups
  • 40 KB Swings
  • 30 Steps of Lunge
  • 20 Deadlifts @ 135/95
  • 15 Pull Ups
  • 10 KB Snatch (each hand)
  • 5 Power Cleans @ 115/65 (or 80% of Max Clean)

Oh yeah, Every Three Minutes on the Three Minutes, complete 3 Burpees or 3 Toes to Bar

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 26, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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