Friday, February 12 Gym Open @ 6:15am

 

PREPARATION:

  • Row 750m (start slow, finish with some zip)

3 SLOW rounds of:

  • 10 Narrow Grip OHS (narrower than normal)
  • 8 Face Pulls with rubber band
  • 6 Band Pull Aparts
  • 4 Strict HSPU 

STRENGTH:

  • 1 set of 8 reps of Bench Press @65%
  • 1 set of 6 reps @ 75% 
  • 2 sets of 3 reps @ 85%
  • 2 sets of 2 reps @ 95%
  • 1 set of 1 Negative @ 110%

Then:

  • 2 sets of 15 reps of Pendlay Rows @ 95/65

Met-Con WOD:

3 rounds, at 100% effort:

  • Row 250m
  • 10 Kettlebell Snatch Right 53/35
  • 10 Burpees
  • 10 Kettlebell Swings 53/35
  • 10 Burpees
  • 10 Kettlebell Snatch Left 53/35
  • Row 250m
  • Rest 8 minutes between rounds

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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