Day 21: Thursday, September 21 Choose one of the Three…

alvimkingdom:</p>
<p>“I have to do stuff that average people don’t understand because those are the only good things” - Andy Warhol </p>
<p>Andy Warhol quote 141 Artist Trading Card (via Tracey Sawatzky)</p>
<p>(via hiten)

 

WARM UP:

  • You know the drill

WOD:

Option #1:

3 Rounds of the following:

12 Deadlifts

9 Front Squats

6 Cleans

3 Thrusters

1 Muscle Up (or 3 dips and 3 pull ups) and 1 High Box Jump (38/28″) between each different movement

Guys use at least 95 pounds (more if you can); girls use 65 (you can use 45 pound bar for thrusters if you have to).

Option #2:

7 Rounds of the following (not for time)

3 Bench Press 85% 1RM

2 Power Snatch-as heavy as you can

Then:

“Baseline plus” which is:

500m Row

40 Jumping Squats

30 GHD Situps

20 Pushups w/ hand release

10 Pullups C2B (Chest to Bar)

Option #3:

“Two Minute Defense”

 10 rounds each with partner (alternating) of the following:

1 Power Clean (135/95) these are suggested goal weights – adjust accordingly

3 Hang Squat Clean (135/95)

2 Jerks (135/95)

30m Sprint

Hang Squat Clean (obviously stand up with bar to finish movement)

Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 3, 2012, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: