Thursday, February 1 Gym Open @ 6:15am

brandon

PREPARATION:

  • Row 500m
  • 10 reps of Rubber band under feet Deadlifts 
  • 10 reps of Good Mornings with 95/65

STRENGTH:

Using 90% of your recent Deadlift Max, complete the following: 

This will feel “light” – it should as the wod has plenty of DL work

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

REST 2:00 between sets

Met-Con WOD:

AMRAP in 10:00 of:

  • 10 Deadlifts @ 225/155 (or 60% of Max)
  • 20 Wall Balls

then:

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps

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About crossfitcphs

PE Teacher at Carleton Place High School
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