Thursday, February 21 Gym Open @ 6:05am

Image may contain: 1 person, text

PREPARATION:

  • Row 500m
  • 10 Good Mornings @ 75/45
  • 10 Toe Touches (Downward Dog Position)
  • 10 Glute Bridges with rubber band around knees

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%
  • 1 set of 3 reps @ 80%

then, 5 sets of the following:

  • 1 rep @ 90% 

REST 2:00 – 3:00 between last 5 sets

Met-Con WOD:

PART A> We will start at different stations

3 rounds of the following:

  • 0:45 on Air Assault
  • REST 0:45
  • 0:45 Overhead Barbell Carry @ Snatch Max weight (one person in weight room; 1 in hallway)
  • 0:45 on Ski Erg
  • REST 0:45
  • 0:45 Ab Crunches (Legs on box  at 90 degrees; reach up with arms)
  • REST 0:45
  • 0:45 on Rower
  • REST 0:45

REST 2:00 between rounds

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