Friday, January 27 Gym Open @ 6:20am

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PREPARATION:

  • 20 Jumping Jacks
  • 20 Push Press with bar
  • 20 Shoulder Taps while in plank

STRENGTH:

Bench Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 50%
  • 3 sets of 6 reps @ 65% plus rubber band
  • 2 sets of 4 reps @ 80% no band

REST 2 minutes between rounds

  • 2 sets of 8 reps of Pendlay Rows

Met-Con WOD:

3:00 on the clock:

  • 15 Push Press @ 115/65
  • 15 Burpees
  • Row as many Calories as possible in the remaining time 

REST 3 minutes

3:00 on the clock:

  • 12 Push Press @ 135/75
  • 12 Burpees
  • Row as many Calories as possible in the remaining time 

REST 3 minutes

3:00 on the clock:

  • 9 Push Press @ 155/85
  • 9 Burpees
  • Row as many Calories as possible in the remaining time

3:00 on the clock:

  • 6 Push Press @ 175/95
  • 6 Burpees
  • Row as many Calories as possible in the remaining time
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About crossfitcphs

PE Teacher at Carleton Place High School
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