Thursday, June 28 Gym Open @ 6:15am

bed

Quote is by Bedros Keuilian

PREPARATION:

  • Row 600m
  • 10 Good Mornings with bar
  • 10 Inchworms
  • 10 reps of Bridged Med Ball catch and toss to partner
  • 10 reps of Rubber Band-resisted Deadlifts

STRENGTH:

EMOM, for 3 minutes (3 sets), Deadlift as follows:

  • 1 rep @60%
  • 1 rep @ 70%
  • 1 rep @ 80%

Then…

E2MO2M, for 14 minutes (7 sets), Deadlift as follows:

  • 1 rep @ 85%
  • 1 rep @ 90%
  • 1 rep @ 95%
  • 1 rep @ 100%
  • 1 rep @ higher than ^ *
  • 1 rep @ higher than ^ *

*Only perform if previous set was successful.

Met-Con WOD:

AMRAP, in 3 rounds, as follows:

ROUND 1: with 45 seconds of WORK with 15 seconds of REST

ROUND 2: with 40 seconds of WORK with 20 seconds of REST

ROUND 3: with 35 seconds of WORK with 25 seconds of REST

  • Push Press @ 95/65
  • Rowing or Bike or Ski Erg
  • KB swings
  • Pull Ups
  • Sit Ups

REST 1:00 between Rounds

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About crossfitcphs

PE Teacher at Carleton Place High School
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