Day 48: Tuesday, November 17


2 rounds of the following with an empty barbell:

  • 10 High Hang Power Cleans
  • 8 High Hang Squat Cleans
  • 6 Front Squats
  • 4 Push Press
  • 2 Split Jerks


  • 1 set of 8 reps of Cleans @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 + reps @ 85%

Met-Con WOD:

This workout is a version of “Jason’s Tears”.

  • Read the following from a trusted friend/coach of mine
  • Approach the workout from the perspective he has written about
  • Quality full range reps are required as always

“When you measure ‪#‎fitness‬ as “work capacity”, and stay true to standards, the results collected are measurable, observable, and repeatable. Workouts re-tested over time become markers of improvement and indicators of weaknesses. Quantifiable improvement over broad time and modal domains is always the goal. That is ‪#‎CrossFit‬.

Here’s the story:
When I programmed the workout, I knew it would be difficult. I wanted to test strength-endurance, recovery, and mental toughness over a broad set of skills and with minimal gear – a barbell, a box, and pull-up bar, and the body.”

Justin Farina

6 rounds for total reps of the following:

3 minutes of WORK; 1 minute of REST

  • 25 Back Squats @ 75/45
  • 15 Burpees
  • 25 Pull Ups
  • 15 Front Squats 75/45
  • 25 Push Ups
  • 15 Deadlifts 75/45
  • 25 Sit Ups
  • 15 Box Jumps
  • 25 Push Press

Understand – you start at the top and work on the list until 3:00 is up; REST for 1 minute, and then get back to WORK where you left off. Continue this pattern until 6 Rounds are complete.

Your score is your total number of reps


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 17, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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