Friday, May 22 Gym Open @ 6:20am

With the temps outside this morning….

(photo courtesy of our cousins to the South: CrossFit Jaakarhu)

PREPARATION:

  • Row 800m (first 200m easy, then progressively faster per 200m)

perform 3 sets of 10 reps

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 50% of your Training Max
  • 1 set of 6 reps of Bench Press @ 60% of your Training Max
  • 3 sets of 3 reps of Bench Press @ 70%, 80% and 90% of your Training Max

then:

  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

Perform 5 rounds of the following:

  • 5 Hand Release Push Ups
  • 5 Thrusters @ 95/55
  • 5 V-Ups
  • 5 Deadlifts @ 65%
  • 5 Pull Ups
  • 5 Front Squats @ 95/55

FINISHER:

  • Tabata planks
  • 8 rounds of 20 seconds rock-solid plank; 10 seconds relax

then:

  • 3 sets of stairs
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About crossfitcphs

PE Teacher at Carleton Place High School
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