Thursday, June 7 Gym Open @ 6:15am

karst

I am very proud of Karsten for doing such a great job coaching at RedLeaf.Fit

PREPARATION:

2 rounds of:

  • Row 20 Calories
  • 10 Good Mornings
  • 10 One Legged Deadlift with DBs
  • 10 reps of Banded DB Bench Press (band under back and then around handles of DBs)
  • 10 reps of Single- Arm DB Floor Press

STRENGTH:

Deadlifts as follows:

  • Set 1 – 6 reps @ 60%
  • Set 2 – 5 reps @ 70%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – Max reps @ 75%

REST 2 minutes between sets

Met-Con WOD:

AS YOU FEEL, complete the following:

  • 50 Calorie Row, 25 DB Incline Bench Press (you may use a bar for the sets)
  • 40 Calorie Row, 20 DB Decline Bench Press
  • 30 Calorie Row, 15 DB Incline Bench Press
  • 20 Calorie Row, 10 DB Decline Bench Press
  • 10 Calorie Row, 5 DB Incline Bench Press
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About crossfitcphs

PE Teacher at Carleton Place High School
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