Friday, August 19 Gym Open @ 6:15am

bishop

Melissa Bishop from Eganville qualifies for the Olympic 800m final (photo by Sean Kilpatrick)

PREPARATION:

Three rounds of:

  • Row 300m
  • 10 Incline Flyes
  • 10 Dual DB Rows

STRENGTH:

Bench Press as follows:

  • 20 reps @ 40%
  • 12 reps @ 57.5%
  • 10 reps @ 62.5%
  • 8 reps @ 70%
  • 6 reps @ 75%
  • 10 reps @ 67.5%

REST 90 seconds between sets

then:

  • 3 sets of Cable Pull-downs

Met-Con WOD:

Complex of the Week #66:

E2MO2M of:

  • 3 Dual KB Deadlifts
  • 3 Dual KB Cleans
  • 3 Dual KB Thrusters
  • 3 Strict Pull Ups
  • 6 Push Ups
  • 9 Air Squats

Start with a weight that you feel comfortable with; move up as necessary based on progress throughout the sets

Midline:

 

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s