Wed., Mar. 21 2012

WOD 120321:

*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.

BB Gymnastics

5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.

Strength (testing)

Establish a 1RM Back Squat.

Notes: Take no longer than 30 minutes.

BB Gymnastics II

1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec. 1b) 4X2 Front Squats – moderately heavy, rest 60 sec.

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.


9-6-3 of:

Muscle-Ups Thrusters 165/110#

For time.

Midline (time permitting)

1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. 1b) 3X10 STRICT T2B – rest 45 sec.


About crossfitcphs

PE Teacher at Carleton Place High School
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