Thursday, November 12 Gym Open @ 6:15am

PREPARATION:

  • Row 500m 
  • 10 Good Mornings 
  • 20 Band Pull Aparts

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% of new Training Max
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 + reps @ 90%

Met-Con WOD:

PART A:

2 sets of 5 rounds – 1:00 work, 1:20 rest

Set 1:

Round 1 – Rate 24

Round 2 – Rate 26

Round 3 – Rate 28

Round 4 – Rate 28+ (must be full length rowing)

Round 5 – Flat-out (full length not required)

REST 5 minutes between Set 1 and Set 2

PART B:

3 rounds of the following:

  • 10 Alternating  DBell Snatch from the ground
  • 10 Hollow Rocks
  • 10 Slam Balls
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About crossfitcphs

PE Teacher at Carleton Place High School
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