Friday, September 30 Gym Open @ 6:10am (6:35am for Sharpy)

PREPARATION:

Three rounds of:

  • Row 300/350/200m
  • 12/10/8 reps of DBell Bench Press
  • 12/10/8 reps of Reverse DBell Flyes

STRENGTH:

E2MO2M, complete Bench Press as follows:

  • 1 set of 7 reps @ 60%
  • 1 set of 4 reps @ 72.5%
  • 1 set of 4 reps @ 77.5%
  • 1 set of Max Effort (ME) reps @ 72.5%
  • 1 set of 4 reps @ 72.5%
  • 1 set of Max Effort (ME) reps @ 65%

then:

  • 3 sets of 10 reps of Barbell Rows

Met-Con WOD:

Two rounds of “Fight Gone Bad”:

  • 1 minute Wall Balls
  • 1 minute Sumo Deadlift High Pull @ 75/45
  • 1 Minute Box Jumps
  • 1 minute Push Press @ 75/45
  • 1 minute Row for calories

REST 2 minutes between round 1 and 2

REST 4 minutes

For time:

  • 10 Clean and Jerks @ 135/95
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About crossfitcphs

PE Teacher at Carleton Place High School
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