Monday, October 5 Gym Open @ 5:20pm

PREPARATION:

3 rounds of:

  • 3 reps of OHS with a 10 second hold in the bottom
  • 3 reps of OHS with 5 second hold in the bottom (add a little weight to what you used ^)

STRENGTH:

Back Squats as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 6 reps @ 60%
  • 4 sets of 4 reps @ 82.5%

Strict Press as follows:

  • EMOM for 6 minutes of 3 reps @ 70%

Met-Con WOD:

PART A:

8 minute AMRAP of:

  • 3 Burpees
  • 3 Deadlifts
  • 3 Thrusters

Add 10 Pounds every round

Start @ 65/35

REST 5 minutes

PART B:

REST 5 minutes

PART C: Midline Madness

3 Rounds, Not For Time:
10 Strict Toes to Bar
20 Abmat Sit-Ups
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Second Elbow Plank Hold

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About crossfitcphs

PE Teacher at Carleton Place High School
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