Day 39: Tuesday, April 9

Photo: In case you know anyone looking to develop their vertical leap and explosiveness, you might want to point them towards Olympic weightlifting.  This is Asen Muradov (-56kg, Bulgaria) celebrating a 118kg snatch (6kg over double bodyweight) at the 2013 Europeans.  This lift also won the snatch gold.

  • How do I improve my vertical?
  • Ask Asen Muradov who snatched 260 pounds at a BW of 123 pounds!

STRENGTH:

  •  5 sets of 5 Deadlifts heavier each set

Met-Con WOD:

  • 10 Power Cleans 115/65 lbs (scale as needed)
  • 2 Shoulder to Overhead 115/65 lbs
  • run 1 lap
  • 8 Power Cleans
  • 4 Shoulder to Overhead
  • do 1 set of stairs
  • 6 Power Cleans
  • 6 Shoulder to Overhead
  • 15 box jumps (or curb jumps)
  • 4 Power Cleans
  • 8 Shoulder to Overhead
  • 10 burpees
  • 2 Power Cleans
  • 10 Shoulder to Overhead
  • 2 sprints in the hallway

Finisher :

  • 2 sets of 12 Floor Wipers with weight used above
  • run the St, Mary’s loop
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 9, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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