Thursday, June 21 Gym Open @ 6:15am

https://journal.crossfit.com/article/all-in-brent-fikowski

PREPARATION:

  • Row 500m
  • 10 Single Leg Deadlifts
  • 10 Seated Good Mornings
  • 10 Opposite Toe Touches

STRENGTH:

Deadlifts as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 2 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 2 reps @ 90%
  • 1 set of 1 rep @ higher than ^

REST 2 minutes between sets

Met-Con WOD:

In 5:00 complete each of the following couplets – REST balance of time 

3 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

3 Rounds of:

  • 10 Deadlifts @ 185/135
  • 14 Wall Balls 

3 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

REST 2 minutes

  •  Row 500m or Ski Erg 300m or Air Assault 2:00
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About crossfitcphs

PE Teacher at Carleton Place High School
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