Thursday, June 8 Gym Open @ 6:15am

Image may contain: hat

PREPARATION:

 2 rounds of:

  • 12 Calorie Row
  • 6 Burpees
  • 9 Thrusters with light DBs

STRENGTH:

Deadlifts as follows:

  • 7 reps @ 40%
  • 6 reps @ 50%
  • 5 reps @ 65%
  • 4 reps @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Deadlifts from the blocks
  • build accordingly

REST 2 minutes between all sets

Met-Con WOD:

  • 30 Thrusters 45/35 
  • 30 Jumping Pull Ups
  • RUN 1 lap
  • 20 Thrusters 75/40 lbs
  • 20 Bent Over Barbell Rows 75/40 
  • RUN 1 lap
  • 15 Thrusters 85/45 
  • 15 Pull Ups
  • RUN 1 lap
  • 10 Thrusters 95/50 
  • 10 Chest to Bar Pull Ups
  • RUN 1 lap
  • 5 Thrusters 115/55
  • 5 Muscle Ups (or a scaled version)
  • RUN 1 lap
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About crossfitcphs

PE Teacher at Carleton Place High School
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