Friday, May 11 Gym Open @ 6:15am

 

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PREPARATION:

  • Row 500m
  • 60-second Handstand Hold
  • 60-second Static Hang
  • 10 Seated Dumbbell Shoulder Presses
  • 10 Weighted Pull Ups

STRENGTH:

Superset the following 5 rounds:

  • 6,5,4,3,2 reps of Incline Bench Press @ 75%, 80%, 85%, 90%, 95%
  • 4 reps of 1 Arm DB Row (heavier than last week)

Superset the following 4 rounds:

  • 6,5,4,3 reps of BB Row @ heavier each round
  • 6,5,4,3 reps of DB Bench Press @ heavier each round

Superset the following for 2 rounds:

  • 6 reps of DB Pullovers @ heavier each round
  • 12 reps of DB Rear Laterals 

Met-Con WOD:

 

  • 8 Power Cleans @ 155/95
  • 16 Toes to Bar
  • 8 Push Press @ 135/95 
  • 16 Box Jumps 
  • 8 Thrusters @ 115/75 
  • 16 Pull Ups
  • 8 Goblet Squats 
  • 16 KB Swings 
  • 8 Power Snatch @ 95/65
  • 16 Burpees

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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