Friday, August 12 Gym Open @ 6:15am

Sean had a front row seat to Gold Medalist Penny Oleksiak’s performance last night!

PREPARATION:

  • Row  750m

Three sets of:

  • 12 reps of DB Reverse Lunges
    Rest 30 seconds
  • 10 reps of DB Bent-over Row 
    Rest 30 seconds
  • 8 reps of DB Incline Press
  • Rest 30 seconds

STRENGTH:

We are changing up the format today …

Bench Press as follows:

  • 20 reps @ 40%
  • 12 reps @ 55%
  • 10 reps @ 60%
  • 8 reps @ 70%
  • 6 reps @ 75%
  • 12 reps @ 65%

Incline DB Press as follows:

  • 3 sets of 12 reps 
  • grip DBs hard and squeeze at top of press

DB Flyes as follows:

  • 2 sets of 10 reps
  • as above

Met-Con WOD:

Against a two minute running clock, complete 5 rounds of the following:

  • Row 300m/240m
  • Complete as many reps of the following in remaining time
  • In Round 1: Push Ups
  • In Round 2: Sit Ups
  • In Round 3: Push Press @ 115/65
  • In Round 4: Double Unders
  • In Round 5: Pull Ups

REST 2 minutes between rounds

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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