Friday, August 16 Gym Open @ 6:00am

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PREPARATION:

  • row 500m
  • 10 Push Ups
  • 10 DB Flyes on Bench
  • 10 One Armed DB Bench Press
  • 10 DB Rows

STRENGTH:

E2MO2M, complete Bench Press as follows:

  • 1 set of 7 reps @ 60%
  • 1 set of 6 reps @ 65%
  • 1 set of 4 reps @ 72.5%
  • 1 set of 4 reps @ 77.5%
  • 1 set of Max Effort (ME) reps @ 72.5%
  • 1 set of 4 reps @ 72.5%
  • 1 set of Max Effort (ME) reps @ 65%

then:

  • 3 sets of 8/7/6 reps of Pendlay Rows (heavier each round)

Met-Con WOD:

With a partner, AMRAP in 24:00 as follows:

  • 30 Thrusters @ 75/45 (2nd round 30 Bench Press @ 135/95; if there is a 3rd round, peel plates back to 75/45 for Thrusters…)
  • 30 Pull Ups (or version)
  • 30 Box Jumps (or Step-up/downs)
  • 30 Calorie Row/Ski/Bike/Air Assault

At time 0:00, 8:00 and 16:00, both partners RUN 1 lap of halls – pick up where you left off 

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About crossfitcphs

PE Teacher at Carleton Place High School
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