Wed., March 29, 2012

WOD 120328:

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean Pulls – heavy, rest 60 sec. 2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Conditioning

For time:

100 UB Double-Unders 30 Burpees 15 GHD Situps 75 UB Double-Unders 30 Burpees 15 GHD Situps 50 UB Double-Unders 30 Burpees 15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. 1b) 3X15 Reverse Hypers – medium, rest 45 sec.

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About crossfitcphs

PE Teacher at Carleton Place High School
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