Thursday, July 3 Gym Open @ 6:15 am (I have to roof after)

STRENGTH:

Squats:

  • 1 set of 5 reps @ 45 lb bar
  • 1 set of 5 reps @ 90 lbs
  • 1 set of 3 reps @ 40% of your 1 rep Max
  • 1 set of 2 reps @ 50 %
  • 2 sets of 5 reps @ 65%

Squat Clean:

  • Establish a 1 rep Max

Met-Con WOD:

10 rounds for time of:
5 Pull Ups
5 Push Ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 Wall Balls
25 Box Jumps

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About crossfitcphs

PE Teacher at Carleton Place High School
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