Day 49: Tuesday, April 23

 

 

redblack

 

 

 

 

 

 

 

 

  • This photo was taken at RedBlack gym in Austin, Texas – it reflects the concept of FOCUS!

STRENGTH:

  • 3 sets of 5 reps of Cleans@ 75%, 80% and 85%

Met-Con Wod:

  • you must do two of the following workouts today, and two on Thursday!

WOD#1:

5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
 
WOD#2:
 
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
 
WOD#4:
 
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
 
WOD#5:

 
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)

 

WOD#6:
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
 
WOD#7:
 
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
 
WOD#8:
 
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run from front doors of school to cone on Lake Avenue (150m)
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 23, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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