February 5, 2012

WOD 120204:

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:

100 Burpees for time. (9:12 very hard to breathe)

*Rest 10 minutes.

Test 2:

15 minutes to establish a 1RM Snatch. (125 with squat

I need a lot of work on this!

*Rest 5 minutes.

Test 3:

8 minute AMRAP of:

4 Muscle-Ups
6 Hang Squat Cleans 185/120#

(used red band; getting easier; started with 155, ahd to suck down to 135 to get squat component) – 3 rounds

*Rest AT LEAST 3 hours.

Test 4:

20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B

For time.

Notes: If you have variable height pullup bars—sorry.




*Rest 30 minutes.

Test 5:

3 rounds for time of:

Run 800m

Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.

About crossfitcphs

PE Teacher at Carleton Place High School
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