Thursday, August 4 Gym Open @ 6:15am

PREPARATION:

  • Row for 3 minutes
  • 30 Double Unders (or 20 attempts at doing one)
  • 20 Rubber band Pull Aparts 
  • 10 Good Mornings with the bar

STRENGTH:

  • Set 1 – 9 reps @ 70%
  • Set 2 – 7 reps @ 75%
  • Set 3 – 5 reps @ 80%
  • Set 4 – 4 reps @ 82.5%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2+ reps @ 90%

Met-Con WOD:

PART A>

5 rounds of the following as fast as possible:

  • 4 Deadlifts @ 65% of Max
  • 8 Burpees

REST 5 minutes

PART B>

6 minute AMRAP of:

  • 1 Calorie Row; 1 Box Jump
  • 2 calorie row; 2 Box Jumps
  • and so forth

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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