Thursday, April 23 Gym Open @ 6:20 am

PREPARATION:

  • clean drills

STRENGTH:

Bench Press (this is based on your Training Max whcih is 90% of your Max)

  • 1 set of 10 reps @ bar
  • 1 set of 8 reps @ 115
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 rep @ 95%

Met-Con WOD:

AMRAP of the following:

3min 

  • Row 10/7 Cals 
  • Push Press x 10 @ 75/45lb

REST 1:30 minutes

4min

  • Row 10/7 Cals 
  • Push Press x 8 @ 95/55lb

REST 2 minutes

5min 

  • Row 10/7 Cals 
  • Push Press x 6 @ 115/65lb
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About crossfitcphs

PE Teacher at Carleton Place High School
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