Thursday, February 28 Gym Open @ 6:05am

Image may contain: 3 people

PREPARATION:

  • Row 500m
  • 10 Good Mornings @ 75/45
  • 10 Lilly Shrugs with KB or DB
  • 10 reps of  “A”, “T”, “Y” with Crossover Symmetry

STRENGTH:

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

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of 2 reps @ 90%

then, 5 sets of the following:

  • 1 rep @ 92.5% (use plates to elevate “from the blocks” if need be)

REST 2:00 – 3:00 between last 5 sets

Met-Con WOD:

With 5:00 on the clock for each of the following couplets:

3 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

REST balance of time left

3 Rounds of:

  • 10 Deadlifts @ 185/135
  • 14 Wall Balls 

REST balance of time left

3 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

About crossfitcphs

PE Teacher at Carleton Place High School
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