Wednesday, October 5 gym open @ 6:10am

PREPARATION:

3 rounds of:

  • 10 Air Squats
  • 10 Push Ups
  • 10 Rubber Band Rows

STRENGTH:

E2MO2M minutes, for 14 minutes (7 sets):
Push Press

  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 2 sets of 1 rep @ heavier than ^
  • 1 set of Max Reps @ 60%

Met-Con:

For time:

  • 20 Chest to Bar Pull Ups
  • 30 /24 Calorie Row
  • 12 Squat Cleans @ 135/75
  • 50/40 Calorie Row
  • 12 Squat Cleans @ 135/75
  • 30/24 Calorie Row
  • 20 Pull Ups

REST 5 minutes

‘Midline’:

Accumulate x minutes in an L-Sit using as few sets as possible. Record both TOTAL TIME and number of SETS to completion.

(X) Accumulated Time Targets (based on opening set, or personal best):

 < 10 seconds = 1:00

 10-30 seconds = 2:00

 30s-1 minute = 3:00

 1-1:30 = 4:00

 1:30-2-minutes = 5:00

 > 2-minutes = 6:00

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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