Thursday, F(ab)ruary 15 Gym Open @ 6:15am

 

PREPARATION:

  • Row 500m/400m
  • 10 Top-down RDL with light weight
  • 8 High Pulls with weight ^
  • 6 Rope Pully Pulls

STRENGTH:

Using 100% of your recent Deadlift Max, complete the following: 

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%

then, 6 sets of the following:

  • 3 reps @ 75% of your Real Max

REST 2:00 between sets

Met-Con WOD:

E2MO2M, for 12:00, complete the following:

  • 2 DB Strict Press
  • 4 DB Push Press
  • 6 DB Push Jerks
  • 12 Barbell Inverted Row

REST 3:00

18-12-6 reps of:

  • Calorie Row
  • 1 Arm DB Thrusters
  • D-Ball Over the Shoulders

 

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s