Thursday, September 8 Gym Open @ 6:15am

How To Avoid Burnout, Relax, & Still Crush PRs by Lisbeth Darsh

PREPARATION:

  • Row 20 Calories
  • Ski Erg 18 calories seated on box
  • Airdyne 16 Calories
  • 10 reps of:

STRENGTH:

Deadlifts as follows:

  • 1 set of 12 reps @ 40%
  • 1 set of 8 reps @ 55%
  • 1 set of 6 reps @ 70%
  • 3 sets of 5 reps @ 80%, 82.5%, 85%

Then, set up pins or on bumpers and perform:

  • 3 sets of 2 reps @ 95%
  • REST as needed between all sets

Met-Con WOD:

3 Rounds for Max Calories:

  • 10 Deadlifts @ 40% of Max
  • 2 minutes max calories on rower
    REST 2 minutes between rounds

REST 5 minutes

2 Rounds for Max Burpees:

  • 8 reps of Push Press  at 40% of Max
  • 1 Minute AMRAP of Burpees over the bar
    REST 2 minutes between rounds
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About crossfitcphs

PE Teacher at Carleton Place High School
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