Thursday, September 29 Gym Open @ 6:10am

Happy Anniversary to these two DicFittin’ lovebirds…

PREPARATION:

3 rounds of:

  • 30 seconds Row
  • 30 seconds Farmer’s Carry @ 53/35
  • 30 seconds of Sit Ups
  • 30 seconds of KB Swings

STRENGTH:

This is a quick and relatively light “Strength” primer for the WOD

  • 1 set of 6 reps @ 40%
  • 1 set of 5 reps @ 50%
  • 1 set of 2 reps @ 75%
  • 1 set of 1 reps @ 80%
  • 1 set of 1 reps @ 85%

Met-Con WOD:

5 rounds of the following:

  • Minute 1 – 1 Deadlift @ 225/135 + 3 Strict HSPU
  • Minute 2 – 2 Deadlifts @ 225/135 + 2 Strict HSPU
  • Minute 3 – 3 Deadlifts @ 225/135 + 1 Strict HSPU
  • Minute 4 – REST

REST 5 minutes

  • Row 2:00 Hard as Hell
  • REST 2:00
  • Row 1:30 HAH
  • REST 1:30
  • Row 1:00 HAH
  • REST 1 :00
  • ROW 0:30 seconds HAH

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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