Friday, February 24 GYm Open @ 6:20am

PREPARATION:

  • 5 Burpee Box Jumps
  • 10 DB Alternating One Arm Snatch
  • 5 Burpee Box Jumps
  • 20 DB Alternating One Arm Snatch

STRENGTH:

E2MO2M, for 14 minutes, Bench Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 55%
  • 1 set of 5 reps @ 70%
  • 4 sets of 4 reps @ 80%

Met-Con WOD:

4 rounds of:

  • 15 seconds of Push Press @ 95/65
  • REST 45 seconds
  • 15 seconds of Sit Ups
  • REST 45 seconds
  • 15 seconds of Barbell Rows @ 95/65
  • REST 45 seconds
  • 15 seconds of Russian Twists
  • REST 45 seconds

REST 3 minutes

  • Row 1000m

About crossfitcphs

PE Teacher at Carleton Place High School
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