Thursday, April 13 Gym Open @ 6:20am

put in the work

PREPARATION:

EMOM for 5 minutes of:

  • 10 Calorie Row
  • 5 Seated Wall Balls

then:

  • 10 reps of KB Hang from a box

STRENGTH:

Deadlifts as follows: 

  • Set 1 – 5 reps @ 60%
  • Set 2 – 3 reps @ 70%
  • Set 3 – 1 rep @ 80%
  • Set 4 – 3 reps @ 75%
  • Set 5 – 3 reps @ 80%
  • Set 6 – 2 reps @ 85%
  • Set 7  – 7 reps @ 70%
  • Set 8 – 7 reps @ 70%

REST 2 minutes between sets

Met-Con WOD:

 3 rounds of:

  • 10 Wall Balls
  • 10 Hang Power Cleans @ 95/65
  • 10 Pull Ups
  • 10 Deadlifts @ 95/65
  • 10 Push Ups
  • 10 Box Jumps
  • 10 KB Swings
  • 10 Knees to Elbows
  • 10 Air Squats
  • 10 Power Snatches @ 95/65
  • 10 Double Unders
  • 10 Burpees
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About crossfitcphs

PE Teacher at Carleton Place High School
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