February 7, 2012

WOD 120207:

Strength

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set. (175, 195, 210, 225, 245, 265, 300!!)
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec. (7, 6, 6, 6)
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/150#
HSPU

(5:10 – happy with this even though alittle worried about hernia)

Notes: Regionals standards. Kipping is allowed.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. (102 – terrible)
2 minute AMRAP of T2B. (0nly 26)

1 minute AMRAP Row for Calories. (20 cal)

Notes: Each AMRAP should be completed with no rest between

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About crossfitcphs

PE Teacher at Carleton Place High School
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