Thursday, March 8 Gym Open @ 6:15am

demand

PREPARATION:

  • Row 500m
  • 10 Good Mornings
  • 10 Rubber Band Lat-Activation Pulls
  • 10 reps each side of the following KB exercise:

STRENGTH:

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

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 80%

then, 5 sets of the following:

  • 1 rep @ 90% 

REST 2:00 between sets

Met-Con WOD:

From the CrossFit HQ Main page:

  • Row 250 meters
  • Row 500 meters
  • Row 1,000 meters
  • Row 500 meters
  • Row 250 meters
    REST 1:00 between efforts.
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 )

w

Connecting to %s