Thursday, January 31 Gym Open @ 6:05am

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PREPARATION:

  • Row 500m
  • 35 Double Unders
  • 10 reps of Single Leg Deadlift with Two DBs (do not let opposite leg touch ground)
  • 10 reps of Low Cable Row
  • 10 Calf Raises

STRENGTH:

Using 100% of your recent Deadlift Max, complete the following: 

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%

then, 6 sets of the following:

  • 3 reps @ 75% of your Real Max

REST 2:00-3:00 between all sets

Met-Con WOD:

AMRAP in 10:00 of:

  • 35 Double Unders (or DU attempts in 30 seconds)
  • 7 Right Arm KB Snatches @ 53/35 (or 35/25)
  • 7 Left Arm KB Snatches @ 53/35 (or 35/25)

then:

“Midline”

  • 50 reps of the following:

  • 20 reps of:

  • Muscle Up drills and practice (bar or rings)

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
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