Friday, December 8 Gym Open @ 6:15am

 

PREPARATION:

  • Row 500m
  • 20 Push Ups
  • 20 Double Unders (60 Singles)

STRENGTH:

Floor Press as follows:

  • 8 reps @ 60% 
  • 8 reps @ 65%
  • 3 sets of AMRAP @ 70%

then:

3 sets of:

  • 12 reps of Low Incline Barbell Press
  • heavier each set

Met-Con WOD:

From 0:00 to 6:00:

21-15-9 of:

  • Push Press @ 75/55
  • Double Unders x 2 (42-30-18) or Singles X 3 (63-45-27)

REST 2 minutes

From 8:00 to 14:00

18-12-6 of:

  • Front Squat @ 75/55
  • Double Unders x 2 (36-24-12) or Singles X 3 (54-36-18)

REST 2 mintes

From 16:00 to 22:00

15-12-9 of:

  • Calorie Row
  • Burpees

 

 

and then for Deadcember crazies:

  • 5 sets of 4 reps @ 55% on a 3″ riser
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About crossfitcphs

PE Teacher at Carleton Place High School
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