Thursday, November 10 Gym Open @ 6:15am

jason-sargeant

It is nice to have Jason in the Iron Factory

PREPARATION:

3 rounds of:

  • Row 24 strokes/26 strokes/28 strokes
  • 10 Med Ball Lateral Slams

STRENGTH:

Deadlift as follows:

  • 10 reps @ 40%
  • 7 reps @ 60%
  • 5 reps @ 70%
  • 5 reps @ 72.5%
  • 5 reps @ 75%
  • 5 reps @ 77.5%
  • 5 reps @ 80%

REST 2 minutes between sets

Met-Con WOD:

WE are going to work on a performing a few of the CrossFit standard Benchmark WODs.

Today’s is “Christine”

3 rounds for time of:deadlifts should be smooth and controlled

  • Row 500m
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps 

Notes:

  • do not go “anaerobic” in the 500 Row – row quickly, but have gas left in tank
  • deadlifts should be smooth and controlled – no serious bouncing plates for a rebound
  • Step Up and Down if this is the most efficient manner to deal with the Box Jumps – open hips completely at the top
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s