Friday, February 17 Gym Open @ 6:20am

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PREPARATION:

 2 rounds of:

  • Row 250m
  • 10 reps of DB Incline Press 
  • 8 reps of DB Incline Flyes
  • 6 reps of DB One Arm Rows

STRENGTH::

E3MO3M, Bench Press as follows:

  • Set 1 –  8 reps @ 50% 
  • Set 2 – 6 reps @ 60% 
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80% 
  • Set 5 – 2 reps @ 90% 
  • Set 6 – AMRAP @ 40%

Met-Con WOD:

PLEASE NOTE:

if you are dreading another Deadlift workout, I can provide an alternative – I will have a WOD ready 

Complete “Diane” for time:

21-15-9 reps of:

  • Deadlift @ 225/155
  • Handstand Push Ups

or, you can break it up into thirds to allow you more breaks by…

3 rounds of:

  • 7-5-3 reps of Deadlifts and Handstand Push Ups

It can be scaled also by:

 

  • lowering the weight to 50% of your DL Max
  • HSPU become box-style or you can modify with the range of the movement 

REST 5  minutes

 3 rounds of:

  • 3 minute row
  • REST 3 minutes

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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