January 27, 2012

WOD 120127:

Strength

*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: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set. (170, 190, 200, 210)

Notes on performing the High-Bar Squat.

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec. (185, 185, 210, 210)

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec. (170, 175, 180)

Conditioning

7 rounds of:

5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m

*Rest 4 minutes.

For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s