Day 58: Tuesday, May 9

 

PREPARATION:

2 rounds of:

  • Row 150m
  • 8 High Hang Cleans with bar
  • 6 Hang Cleans with bar
  • 4 Hang Squat Cleans with bar
  • 2 Squat Cleans with bar
  • 1 Thruster with bar

 

STRENGTH:

 

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

PART A> “Clean Slate”
5 Rounds of:

  • 9 Power Cleans @ 105/65 (or scaled to 65% of your Clean Max)
  • 15 Push Ups
  • 21 Squats
  • 200m Run ( 1 lap of hall or 200m Row/Ski Erg/Airdyne)

REST 5 minutes

PART B> “Midline”

One sets of:

  • 8 reps of Anterior Loading Box Step-Ups 
    (hug a heavy sandbag, D-Ball or med ball)
    Rest as needed
  • 8 reps of Glute Ham Raises
    Rest 10 seconds
  • 30 second Supine GHD Straight Body Hold 
    Rest as needed
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 9, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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