Friday, January 20 Gym Open @ 6:15am

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PREPARATION:

2 rounds of:

  • Row 15 Calories
  • 10 Seated on Ground DB Press
  • 10 DB Rows

STRENGTH:

Bench Press as follows:

  • 1 set of 8 reps @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 8 reps @ 72.5%
  • 1 set of 8 reps @ 72.5%

REST 2 minutes between sets

  • 2 sets of 8 reps of Banded Barbell Rows

Met-Con WOD:

PART A>

21-15-9 of the following for time:

  • Barbell Push Ups
  • Pull Ups
  • KB Taters

REST 5 minutes

PART B>

  • 5 minutes of Double Unders or practice (RUSTY)
  • 4 trips of Yoke Carry in hall
  • 15 D-Ball Over the Shoulders
  • 10 reps of Earthquake Bar Bench or Push Press

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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