Friday, April 27 Gym Open @ 6:15am

 

PREPARATION:

  • Row 750m
  • 10 Push Ups +10 Sit Ups + 10 Air Squats
  • 10 DB Bench Press

STRENGTH:

Bench Press as follows:

  • 10 reps @ 40%
  • 9 reps @ 50%
  • 8 reps @ 55%
  • 7 reps @ 60%
  • 6 reps @ 65%
  • 5 reps @ 70%
  • 4 reps @ 75 %
  • 3 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 90%

then, superset the following:

  • 5-8-10-12 reps of Barbell Rows
  • 5-8-10-12 reps of DB Pullovers

then, superset the following:

  • 5-5-5 reps of Heavy Barbell Curls
  • 15-12-10 reps of Tricep Rope Extensions

Met-Con WOD:

“TKO” (from CrossFit New England)
For Time: 

  • 50/35 Calorie Row/Bike or Ski
  • 27 Pull-Ups
  • 24 Power Snatches @ 95/55
  • 21 Overhead Squats @ 95/55
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About crossfitcphs

PE Teacher at Carleton Place High School
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