Monday, October 29

Strength:

  • take 10 minutes to complete 3 sets of 3 reps of Bench press @ 80%, 85% and 90%
  • next week we will perform Squat max

Met-Con WOD:

  • 1 handstand hold for as long as possible
  • 2 front rolls
  • 3 burpee pull ups
  • 4 stairs with bear crawl down on last one
  • 5 ab wheel rollouts
  • 6 knees to elbows
  • 7 box squats (explosive)
  • 8 tire flips
  • 9 KB swings with the heaviest weight you can muster
  • 10 perfect push ups
  • 15 power cleans from the ground at least 1/2 to 3/4 BW
  • 20 hard-core pulls on the rower
  • 25 sit ups with med ball or weight
  • 30 bench hops
  • 35 OHS with PVC pipe
  • 40 hollow rocks
  • 45 second side planks for both right and left sides
  • 50 jumping jacks
  • 100 skip ropes
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About crossfitcphs

PE Teacher at Carleton Place High School
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