Friday, July 13 Gym Open @ 6:15am-7:30am and from 8:40am-10:00am

kd

PREPARATION:

  • Row 500m
  • 20 Bench Press with empty bar
  • 15 Pendlay Rows with empty bar
  • 10 Strict Press with empty bar

STRENGTH:

Bench Press as follows:

  • 5 reps @ 50%, 55%, and 60%
  • 3 reps @ 70%, 75% and 80%
  • 1 rep @ 85%, 90% and 90%
  • 5 reps @ 75%

then:

  • 3 sets of 8 reps of Pendlay Rows
  • 3 sets of weighted Pull Ups

Met-Con WOD:

Every 6:00, for 18 minutes (3 sets):

  • Row 500 Meters
  • 20 Alternating Single-Arm Dumbbell Snatches @ 45/30
  • 32/24 Push Ups
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About crossfitcphs

PE Teacher at Carleton Place High School
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