Friday, February 1 Gym Open @ 6:05am

Image may contain: one or more people and text

PREPARATION:

  • Row 500m
  • 20 reps of Bench with empty bar
  • 20 reps of Rubber Band Pull-aparts
  • 20 Push Ups

STRENGTH:

Banded Barbell Bench Press 

  • 8 sets of 3 reps @ 65% for all sets (this is up 5% from last week

Superset the following:

  • 10, 8, 6 reps of DB Bench Press
  • 20, 20, 20 reps of  Face Pulls with Band 

Superset the following:

  • 12, 10, 8 reps of Seated DB Shoulder Press Bench Press
  • 12, 10, 8 reps of Pendlay Rows

Met-Con WOD:

PART A> Friday Fitness Fun Challenge

AMRAP in 1:00 (yeah, 60 seconds), complete:

  • 5 Pull Ups
  • 5 Toes to Bar (or Knees Up)

REST 5:00

PART B> Hardio Cardio

4  rounds of:

AMRAP in 0:45 at each station (0:30 transition)

STATION 1 – Wreck Bag Squats (or Sandbag)

STATION 2 – Calories on Rower/Air Assault/Ski Erg

STATION 3 – Push Press @ 75/45

STATION 4 – D-Ball over the Shoulder

 

 

 

 

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s