Wednesday, February 11 Gym Open @ 6:20am

STRENGTH:

  • 3-3-3-3-3 Bench Press
  • REST 2 minutes
  • 1 set of  Bench Press 135/75 to failure
  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

Row Workout:

1000m, 500m, 250m (40sec rest b/t reps)

Rest 3min

800m, 400m, 200m (40sec rest b/t reps)

Rest 3min

600m, 300m, 150m (40sec rest b/t reps)

Rest 3min

400m, 200m, 100m (40sec rest b/t reps)

Rest 3min

200m, 100m, 50m (40sec rest b/t reps)

Total:  5250m

 

 

 

Workout Details:

Your 500m pace from rep to rep must get faster and faster.  And your 500m pace from round to round must also get faster and faster.  As example, your 500m pace from 1000m to 500m to 250m (as well as each subsequent round) must get faster and faster.  In addition, your 500m pace from 1000m to 800m to 600m to 400m to 200m must get faster and faster.  This means the 1000m pace is the slowest and the 50m pace is the fastest.  Reset your rower after every interval.  Use a second clock to maintain your rest.

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About crossfitcphs

PE Teacher at Carleton Place High School
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