Thursday, December 15 Gym Open @ 6:15am

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PREPARATION:

  • 1 round of scaled Bergeron Beep Test (BBT) 
  • 25 Calorie Row
  • 1 round of BBT

The real Bergeron Beep test is:

EMOM of:

  • 7 Thrusters @ 75/55
  • 7 Pull Ups
  • 7 Burpees
  • we are doing 5 of each

STRENGTH:

Deadlifts @ 80% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

PART A>

5 rounds of the following:

  • 5 Deadlifts @ 245/155
  • 20 Air Squats
  • 5 HSPUs

REST 5 minutes

PART B>

  • 2 rounds of scaled BBT
  • Row 50 Calories
  • 2 rounds of BBT
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About crossfitcphs

PE Teacher at Carleton Place High School
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