Day 67: Wednesday, May 24

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PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

then:

  • 8 reps of Hang Power Cleans with bar
  • 6 reps of Hang Squat Cleans with bar
  • 4 reps of Squat Cleans with bar

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

  • This is a partner workout.
  • Run together and then split up the other work as you like.
  • Clean and Jerks must be done in 2’s
  • You can do the 4 sections in any order

Complete for time:

  • Run to the orange cone on Lake Avenue and back
  • 50 KB Swings
  • 10 Clean and Jerks @ 75% of your Max
  • Run to the orange cone on Lake Avenue and back
  • 50 Plate Sit Ups
  • 10 Clean and Jerks @ 75% of your Max 
  • Run to the orange cone on Lake Avenue and back
  • 50 Push Ups
  • 10 Clean and Jerks @ 75% of your Max
  • Run to the orange cone on Lake Avenue and back
  • 50 Wall Balls outside
  • 10 Clean and Jerks @ 75% of your Max
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 24, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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