Friday, August 23 Gym Open @ 6:00am

stonham

PREPARATION:

  • Row/Bike/Ski 20 Calories
  • 10 DB Push Ups
  • 10 Seated Single Arm DB Press
  • 10 Single Arm DB Rows

STRENGTH:

E2MO2M, complete Bench Press as follows:

  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 3 reps @ 80%
  • 1 set of Max Effort (ME) reps @ 75%
  • 1 set of 3 reps @ 75%
  • 1 set of Max Effort (ME) reps @ 70%

then:

  • 3 sets of 7/6/5 reps of Pendlay Rows (heavier each round)

Met-Con WOD:

3 Rounds of:
With a 2:00 clock

  • 8 Push Press @ 95/55
  • With the remaining time;
    Row/Bike/Ski as many calories as possible

REST 2:00 minutes between rounds

After round 3, REST 3:00, and then,

3 Rounds of:
With a 2:00 clock

  • 8 Deadlifts @ 185/135
  • With the remaining time;
    As many Burpees or Box Jumps as possible

REST 2:00 between rounds

After Round 2, REST 3:00, and then:

  • Max effort set of Pull Ups or Ring Rows as possible in a row

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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