Tues., March 6, 2012

WOD 120306:

BB Gymnastics

1) 15 minutes to establish a 1RM Jerk. (185)
2a) 5X5 Push Press – heaviest possible, rest 60 sec. (135, 145, 155, 165, 175)
2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec. (as above)

Conditioning (pain threshold training)

7 rounds for total working time of:

10 Burpees
7 Deadlifts 275/185#

Rest 2 minutes after each round. *1:20, 1:30, 1:40; 2:00, 1:58, 1:57 did 10 DLs instead of 7

Conditioning

At any point during the day, preferably not directly before or after completing the work above:

Row 2k @ 90% (2:15, 2:10; 2:05, 2:00) 8:38 too slow need to learn to hurt

Notes: All splits should be negative, i.e., the first 500m should be the slowest and the final 500m should be the fastest.

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About crossfitcphs

PE Teacher at Carleton Place High School
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