Day 48: Tuesday, November 17

PREPARATION:

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

STRENGTH

  • 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

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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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