Thursday, October 6 Gym Open @ 6:10am

PREPARATION:

3 rounds of:

  • 150m Row
  • 10 Single Leg DBell Deadlifts
  • 8 Inchworms
  • 10 Reverse Flyes

STRENGTH:

E2MO2M minutes, for 14 minutes (7 sets):
Deadlift

  • 1 set of 7 reps @ 55%
  • 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 ^

Met-Con WOD:

For time:

  • 750m Row
  • 21 Deadlifts @ 135/75
  • 42 Sit Ups
  • 600m Row
  • 15 Deadlifts @ 155/95
  • 30 Sit Ups
  • 450m Row
  • 9 Deadlifts @ 185/105
  • 18 Sit Ups
  • 300m Row
  • 3 Deadlifts @ 225/ 125
  • 6 Sit Ups

‘Midline’:

  • 10 HSPU (or Shoulder Taps)
  • L-Sit for 1:00 minute (collect the time)
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About crossfitcphs

PE Teacher at Carleton Place High School
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