Friday, March 31 Gym Open @ 6:20am

riley lewis

PREPARATION:

  • Determine your Drag Factor on rower
  • Row 3 minutes @ Drag Factor under 120
  • 10 reps of DB Incline Bench Press
  • 8 reps of Seated on Floor DB Shoulder Press

STRENGTH:

Bench Press as follows:

  • 8 reps @ 40%
  • 8 reps @ 50%
  • 8 reps @ 60%
  • 8 reps @ 70%
  • 8 reps @ 75%
  • 8 reps @ 70%
  • 8 reps @ 65%
  • 8 reps @ 60%
  • 8 reps @ 50%
  • 8 reps @ 40%

REST as needed – modify reps as needed (I will provide options to make this a challenge, but doable for everyone)

then:

  • 5 Weighted Pull Ups
  • 5 Heavy Pendlay Rows

Met-Con WOD:

PART A> “Thrusterow”

  • 0:00-1:00 Row for Metres
  • 1:00-2:00 1 Thruster @ 95/65 (or scaled) and use rest of time to Row for Metres
  • 2:00-3:00 2 Thrusters and use the rest of the time to Row for Metres
  • 3:00-4:00 3 Thrusters and use the rest of the time to Row for Metres
  • and so forth until you have compiled 2000 Metres:)

The Cap will be 15:00

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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