January 13, 2012

WOD: 120113


*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.
3b) 3X20 Row for Calories (any damper) – rest 60 sec.

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.


About crossfitcphs

PE Teacher at Carleton Place High School
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