Thursday, May 16 Gym Open @ 6:05am

Image may contain: 2 people, shoes and indoor

PREPARATION:

  • Air Assault Bike for 25/20 Calories
  • 15 Thrusters with bar
  • 20 Rubber Band Lat Pulls
  • 10 Good Mornings

STRENGTH:

Deadlift as follows:

  • 5 reps @ 50%, 60%, 70% and 80%

then, perform Rack Pulls from just below the knee to full lock-out:

  • 5 reps @ 85%
  • 4 reps @ heavier
  • 3 reps @ heavier
  • 1 rep @ heavier
  • 1 rep @ heavier

REST 2:00 between sets

Met-Con WOD:

5 rounds of the following for time:

  • 21 calorie Bike/Ski/Row
  • 15 DB Thrusters 
  • 9 Pull Ups (or version)
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About crossfitcphs

PE Teacher at Carleton Place High School
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