Day 46: Thursday, April 18













  • this is a must-have CrossFit CPHS app!
  • a big shout-out to everyone who busted out the CrossFit CPHS Games WOD # – the best score was 200 by Action Jackson the male side and 154 by Emma Thompson on the female side!

“Training is not about today. It’s about the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal” (Mark Rippetoe)


  • you should have noticed that this week I have snuck in a change to our normal De-Load week: you are working with some maximal loads for reps
  • next week we will start a new cycle of Wendler’s 5/3/1/ with loads based on new maximums
  • 5-3-3-1-1-1 Bench Press (this will probably equate to 75%, 80%, 85%, 90%, 95%, 100+%)

Met-Con WOD:

5 rounds for time of the following:

  • 5 Power Clean with 95#/55#
  • 10 Front squat
  • 5 Push Press
  • 15 pull ups
  • rest for 90 seconds

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 18, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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