Friday, September 16 Gym Open @ 6:15am

 

PREPARATION:

2 rounds of:

  • Row 250m
  • 10 DB Decline Press (put bench on a plate)

STRENGTH:

E2MO2M, complete Bench Press as follows:

  • 1 set of 8 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of Max Effort (ME) reps @ 75%
  • 1 set of 5 reps @ 70%
  • 1 set of Max Effort (ME) reps @ 60%
  • 2 sets of 12 Pendlay Rows with Safety Deadlift Bar

Met-Con WOD:

PART A>

10 rounds of:

  • 2 Sit Ups
  • 1 Kick Up to Handstand and hold for 3 count
  • 2 Air Squats

REST 3 minutes

PART B>

Complete for time:

  • 12 Ground to Overhead @ 115/75
  • 400m Row
  • 9 Ground to Over head @ 135/85
  • 300m Row
  • 6 Ground to Overhead @ 155/95
  • 200m Row
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About crossfitcphs

PE Teacher at Carleton Place High School
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