Day 35: Monday, April 3

sophie squat

Excellent Overhead Squatting by Sophie

PREPARATION:

3 rounds of:

  • 10 DB Shoulder Press
  • 8 DB Front Raises
  • 6 DB Rows

STRENGTH:

“Deload Week”

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 6 Pendlay Rows
  • 1 set of 8 reps @ 60%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps@ 65%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 75%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5+ reps @ 85%
  • 1 set of 6 Pendlay Rows

Met-Con WOD:

Today’s workout is a two parter. so the idea is to go AHAP (As Hard As Possible) on each one. Use your REST to get a drink and some fresh air.

PART A>

 In a group of 4 using three bars loaded accordingly; one athlete working at a time, complete:

4 rounds of the following for time:

  • 8 Deadlifts @ 95/65
  • 6 Hang Power Cleans @ 75/55
  • 4 Thrusters @ 65/45

REST 3 minutes (stay with your group of 4)

4 rounds of the following for time:

  • 10 KB SDHP
  • 10 KB Goblet Squats
  • 10 KB Swings

REST 3 minutes (stay with your group of 4)

3 rounds of the following for time:

  • 10 Push Press @ 65/45
  • 8 Sit Ups with KB Overhead
  • 6 Burpees over the Bar
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 3, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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