Monday, December 23 Gym will open at 5:30pm CHANGE IN TIME!

  • the gym will be open at 5:30 pm (note the change)
  • only attend if you are going to the workout posted:)
  • please leave snowy boots in hallway

STRENGTH:

  • 2 sets of 3 Bench Press @ 80%, 85% and 90%
  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

Modified “Coffey”

the weight for bench and back squat can be modified to 50% of your max

  • Run 5 laps of halls
  • 135 pound Back squat, 50 reps
  • 135 pound Bench press, 50 reps
  • Run 4 laps of halls
  • 135 pound Back squat, 35 reps
  • 135 pound Bench press, 35 reps
  • Run 3 laps of halls
  • 135 pound Back squat, 20 reps
  • 135 pound Bench press, 20 reps
  • Run 2 laps of halls
  • 1 Muscle-up (or 5 dips and p
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 22, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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