Thursday, March 28 Gym Open @ 6:05am

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PREPARATION:

  • Row 500m
  • 10 reps of Double KB Sit Up to Overhead
  • Crouch to Downward Dog to Cobra and reverse
  • 10 Inchworms

STRENGTH:

Deadlift as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%

then:

  • 1 set of Max reps @ 80% dropping from the top each rep

REST 2:00

Met-Con WOD:

AMRAP for 3:00 of:

  • 3 Power Cleans @ 135/95 (or scale to 60% of your Clean max)
  • 6 Push Ups
  • 9 Air squats

REST 2:00

AMRAP in 3:00 of:

  • 3 Push Press @ 115/75 (or scale to 60% of your Push Press Max)
  • 6 Pull Ups
  • 9 Sit Ups

REST 2:00

AMRAP in 3:00 of:

  • 3 Deadlifts @ 185/135 (or scale to 55% of
  • 6 Hollow Rocks
  • 9 KB Swings (heavier than normal)

About crossfitcphs

PE Teacher at Carleton Place High School
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