Thursday, November 24 Gym Open @ 6:15am

PREPARATION:

 3 rounds of:

  • Row 200m
  • 10 reps of Single Leg DB Deadlifts
  • 10 Glute Bridges

STRENGTH:

Deadlifts as follows:

  • 3 reps @ 77.5%
  • 5 reps @ 77.5%

REST 90 seconds between sets

  • 3 reps @ 82.5%
  • 5 reps @ 82.5%

REST 2 minutes between sets

  • 3 reps @ 87.5%
  • 5 reps @ 87.5%

Met-Con WOD:

PART A>

SO, we will perform….

21-15-9 reps for time of: (Time Cap of 10 minutes)

  • Deadlifts @ 315/205 (or 65% of your Max)
  • Box Jumps @ 30″/24″ (or scale accordingly)

REST 5 minutes

PART B>

  • 2 sets of 10 reps of Bicep Curls
  • 2 sets of 10 reps of Tricep Pushdowns
  • 2 sets of 10 reps of 1 arm bar rows with reach (I will explain)

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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