Thursday, December 7 Gym Open @ 6:15am

cammie

PREPARATION:

  • Row 400m/320m
  • 10 Heavy-Ass KB Swings (big hip hinge)
  • 10 Top-down RDL with KBs
  • 10 Glute Bridges with 95/65
  • 10 Rope Pull on cable machine

STRENGTH:

Snatch Grip Deadlifts (use straps if needed) as follows:

  • 3 sets of 6 reps @ 60%
  • 2 sets of 5 reps @ 65%
  • 2 sets of 5 reps @ 70%

REST 2 minutes between sets

then:

  • 3 sets of 12 reps of Lilly Shrugs (increase weight each set)

Met-Con WOD:

24 minutes on the clock:

  • 10 Double KB Deadlifts @ 53/35
  • Farmer’s Carry 2 lengths of the weightroom and back (4 lengths)
  • 12 Push Ups on the KB’s
  • 12 Box Step Up/Downs
  • Row 400m/320m
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About crossfitcphs

PE Teacher at Carleton Place High School
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