Friday, May 17 Gym Open @ 6:05am

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PREPARATION:

3 rounds of:

  • Row/Bike/Ski 18/15 Calories 
  • 10 L-Seated 1 Arm DBell Press (5L/5R)
  • 10 DBell Rows (5L/5R)

STRENGTH:

E2MO2M, Bench Press as follows:

  • Set 1 – 6 reps @ 75%
  • Set 2 – 5 reps @ 77.5%
  • Set 3 – 4 reps @ 80%
  • Set 4 – 4  reps @ 82.5%
  • Set 5 – 3 reps  @ 85%
  • Set 6 – 2 +reps @ 87.5%

Met-Con WOD:

4 rounds of the following:

Minute 1: 5 Pull Ups, 10 Push Ups, 15 Air Squats

Minute 2: 4 Pull Ups, 8 Push Ups, 12 Air Squats

Minute 3: 3 Pull Ups, 6 Push Ups, 9 Air Squats

  • after the 3rd minute in each round, use the rest of the minute to complete:

Round 1: max Calories on Ski Erg/Rower/Air Assault

Round 2: max Box Jumps

Round 3: max Calories on Rower/Ski Erg/Air Assault

Round 4: Push Press @ 95/65

REST 2:00 between rounds

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About crossfitcphs

PE Teacher at Carleton Place High School
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