Friday, October 21 Gym Open @ 6:15am

 

PREPARATION:

15-12-9 of:

  • Calorie row
  • Press from the Pins
  • Kroc DBell Rows

STRENGTH:

Bench Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 7 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 77.5%
  • 1 set of 5 reps @ 77.5%
  • 1 set of 5 reps @ 80%

then:

  • 2 sets of 12 Pendlay Rows

Met-Con WOD:

Complete the following for time:

* Use a challenging weight that forces you to break up the Presses. Having to break each set up 3 – 4 times is a good indication of proper scaling. You should not be able to do 15 Strict Press unbroken.

  • 15 Strict Shoulder Press @ 115/65* (follow note above)
  • 800m/700m Row
  • 15 Push Press @ 115/65
  • 400m/350m Row
  • 15 Push Jerk @ 115/65
  • 200m/175m Row

Midline:

  • Famer’s Carry Bodyweight for time or distance
  • Barbell Sit Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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