January 10, 2012

WOD 120110:

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set. (135, 155, 175, 185, 20, 215)
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec. (subbed with pull ups with 25 pound weight on feet)

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec. (135, 155, 165, 170)

Everything

Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.  7 ROUNDS

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.

Task 2: 4 minute AMRAP of:

12 GHD Situps
12 Shoulder Touches

(2 ROUNDS)

*Rest 2 minutes.

Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible. (3 ROUNDS WITH 65 LBS)

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.

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About crossfitcphs

PE Teacher at Carleton Place High School
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