Thursday, December 1 Gym Open @ 6:15am

PREPARATION:

  • Row 0:30 Reasonably Hard/0:30 Easy for 5 minutes
  • 20 Walking Lunges
  • 20 Good Mornings with bar
  • 20 Stiff Legged Deadlifts with bar

STRENGTH:

This is the last week of the wave loading; warm up with some lighter sets and weights

Deadlifts as follows:

  • 3 reps @ 80%
  • 5 reps @ 80%

REST 90 seconds between sets

  • 3 reps @ 85%
  • 5 reps @ 85%

REST 2 minutes between sets

  • 3 reps @ 90%
  • 5 reps @ 90%

Met-Con WOD: Modified “Fire Alarm”

3 rounds of:

  • 7 Thrusters 75/55
  • 7 Pull Ups
  • 7 Burpees

then… 50/40 Calorie Row

3 rounds of:

  • 5 Thrusters 75/55
  • 5 Pull Ups
  • 5 Burpees

then… 40/32 Calorie Row

3 rounds of:

  • 3 Thrusters@ 75/55
  • 3 Pull Ups
  • 3 Burpees

then… 30/24 Calorie Row

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About crossfitcphs

PE Teacher at Carleton Place High School
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