Friday, July 26 Gym Open @ 6:00am

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PREPARATION:

2 rounds of:

  • Row 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:

Against a two minute running clock, complete 5 rounds of the following:

  • Row 300m/240m or Bike 600/480m or Ski 250/200m

Complete as many reps of the following in remaining time:

  • In Round 1: KB Goblet Squat into Head Cutter
  • In Round 2: Sit Ups
  • In Round 3: KB Snatches
  • In Round 4: Push Ups
  • In Round 5: D-Ball Over the Shoulder 

REST 2 minutes between rounds

This is a classic 1:1 Work to Rest set-up! Work very hard for your reps in each round.

About crossfitcphs

PE Teacher at Carleton Place High School
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