Thursday, F(ab)ruary 22 Gym Open @ 6:15am

oscar

PREPARATION:

  • Row 500m
  • 10 Good Mornings with 65/45
  • 10 reps with Landmine

STRENGTH:

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

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

then, 4 sets of the following:

  • 3 reps @ 80% 

then, 2 sets of the following:

  • 3 reps @ 85% from 4′ bumpers

REST 2:00 between sets

 

Met-Con WOD:

PART A> Gymnastics Test

1) Strict Pull Ups: 1 x Max.
*Strict Band Assisted Pull-up

2) Handstand Push Up: 1 x Max.
*Seated DB Shoulder Press x Max Reps

3) Push-ups: 1 x Max.
*Box Push-ups

*Rest as much as needed between sets.

4 Gymnastics tests today that you should record and keep track off.

PART B> at a relaxed, but steady, pace

Mins 0:00-5:00 Complete: 

  • 750/600 M Row @ 80%
    – rest in remaining time

Mins 5:00-10:00 Complete: 

15-12-9-6 (42 reps each): 

  • DB Snatches
  • DB Goblet Squats 
    – rest in remaining time 

Mins 10:00-15:00 Complete: 

  • 750/600 M Row @ 80%
    – rest in remaining time 

 

 

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