Thursday, October 15 Gym Open @ 6:15am

“It is the still and silent sea that drowns a man.” -Norse Proverb

Let’s get to work then…

PREPARATION:

  • 10 Single Leg Deadlifts (5 each side)
  • 10 Seated Box Jumps
  • 10 Romanian Deadlifts

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 82.5%
  • 4 sets of 3 reps @ 85

Met-Con WOD:

PART A:

  • Row as many metres as possible in 20 minutes
  • Set rower to record every 2 minutes

PART B:

3 rounds of:

  • 10 Deadlifts @ 225/135
  • 10 Push Ups
  • 10 Med Ball Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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