Friday, November 24 Gym Open @ 6:15am

 

PREPARATION:

  • Row 600m
  • 20 Parallette Push Ups
  • 20 Rope Rows on cable machine
  • Single Arm Dumbbell Overhead Squat Bottom Position Hold
    Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 10 Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 8 Pendlay Rows
  • 1 set of 5 reps @ 75% 
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 4 Pendlay Rows
  • 1 set of 5 + reps @ 85% 
  • 1 set of 2 Pendlay Rows

Met-Con WOD:

5 minute AMRAP:

  • 600/500 m Row
  • 50 Double Unders (or 150 singles)
  • Max Strict Press @ 95/65

Rest 4 minutes

5 minute AMRAP:

  • 500/400 m Row
  • 40 Double Unders (or 120 singles)
  • Max Push Press @ 115/75

Rest 4 minutes

5 minute AMRAP:

  • 400/300 m Row
  • 30 Double Unders (or 90 singles)
  • Max Push Jerks @ 135/95

About crossfitcphs

PE Teacher at Carleton Place High School
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