January 24. 2012

WOD 120124:

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set. (175, 185, 210, 220)
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec. (10 pound weight for  1 set)
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec. (165, 175, 185, 200)

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

(used 155 for all rounds except last one at 165)

-REST 5 MINUTES-

3 rounds for total reps of:

2 minutes ME Muscle-Ups (7)
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute (71)

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)

5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).

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About crossfitcphs

PE Teacher at Carleton Place High School
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