Monday, November 11

  • I have ATLAS wrist wraps for sale: $20 if interested

STRENGTH:

  • Clean and Jerk 3 sets of 5 @ 75%, 80% and 85% of your last week’s Power Clean effort

Met-Con WOD: Partner Action

PART A – 15 minute time cap

Done as a partner-style workout with only one person working at a time

  • 200 Double Unders (500 singles)
  • 200 Sit ups
  • 100 Box Jumps (may step up or down as necessary)
  • 75 Pull Ups
  • 50 Push ups
  • 30 Burpees
  • 15 Turkish Get Ups
  • Note: all of the above may be scaled down in number to make it more manageable – see Coach)

The score for Part A is the total of the remaining reps you have left

REST 1 minute

PART B – 3 minute AMRAP

One person working at a time

  • Clean and Jerks @ 105/70 (again, we can scale as needed)

SUBTRACT PART B from PART A  for total score.

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s