Some of these are beauties:

http://www.hyperfitusa.com/hyperfit_usa/10-reasons-not-to-train-at-hyperfit-usa.html

PREPARATION:

2 rounds of

  • Row for 250m
  • Hang from Pull Up Bar for 45 seconds to open shoulders and lats
  • 10 Shoulder Touches while in Straight arm Plank

STRENGTH:

  • 1 set of 8 reps of Bench Press @65%
  • 1 set of 6 reps @ 77.5%
  • 2 sets of 5 reps @ 90%
  • 1 set of Max  reps @ 90%

then:

  • 3 sets of 6 reps of Kroc DBell Rows

Met-Con WOD

AMRAP in 12 minutes of:

  • 5 Pull Ups
  • 10 Push Ups 
  • 15 Air Squats
  • 5 Push Press/Jerk @ 115/65 (or 135/95)
  • 10 Back Squats @ 115/65 (or 135/95)
  • 15 American KB Swings 

may be scaled to reps scheme of 4, 8, 12

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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