Friday, October 16

PREPARATION:

  • hang from 30 seconds; then perform 1 Pull Up
  • repeat until failure

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then:

  • 3 sets of 6 reps of Kroc Rows

then:

  • 3 sets of 6 reps of Arnie Pullovers

Met-Con WOD:

  • row as far as possible in 3:00 using a stroke rate of 24/min (record time)
  • REST 10 minutes
  • row 250m as hard as possible (record time)
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About crossfitcphs

PE Teacher at Carleton Place High School
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