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

<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)



  • You know the drill


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


“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)


About crossfitcphs

PE Teacher at Carleton Place High School

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

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