Thursday, January 16 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • Barbell Warm-up Drill from Monday:

5 Deadlift+ 5 Pendlay Rows + 5 High Hang Power Cleans + 5 Front Squats + 5 Strict Press + 5 Good Mornings + 5 Strict Behind the Neck Press + 5 Back Squat

  • Wall Handstand Hold for 45 seconds

STRENGTH:

Box Jumps and Deadlifts (if you wish to do Deficit Deadlifts, subtract 5%):

  • 8 Box Jumps (higher than your usual)
  • 8 reps of Deadlift @ 45%
  • 6 Box Jumps
  • 5 reps of Deadlift @ 60%
  • 2 Box Jumps
  • 5 reps of Deadlift @ 65%
  • 4 Box Jumps
  • 5 reps of Deadlift @ 70%
  • 3 Box Jumps

then:

  • 5 sets of 4 reps of Deadlift  @ 80%

Met-Con WOD:

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • Max Wall Balls in balance of time left

REST 2:30

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • MaxD-Ball Over the Shoulder in balance of time left

REST 2:30

4:00 AMRAP of:

  • 500m/400m Row/Ski or Bike 1000m/800m
  • 15 Push Ups
  • Max Sit Ups in balance of time left

About crossfitcphs

PE Teacher at Carleton Place High School
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