CrossFit 42 South

Archive for June, 2013

Saturday the 8th June 2013

Saturday, June 8th, 2013

Open box at 10am
Come in and do a catch up wod. If you missed Fran or DT get those bad boys done. Possibly one after the other lol 🙂

20130608-081337.jpg (more…)

Friday the 7th of June 2013

Thursday, June 6th, 2013

BBG

15minutes to find a 1rm 3 position snatch

 

Conditioning

“Fran” compare to last time HERE

21-15-9 reps for time of:

Thrusters 42.5/30kg

Pull ups

 

Additional Work (try get done before everything if possible)

Back Squats (no pause)

3×5 @ 5kg heavier then Monday

8657_532217296815514_889975853_n

(more…)

Thursday the 6th of June 2013

Wednesday, June 5th, 2013

Firstly today for all you kids out there with your shoulder niggles or shoulder problems please starting doing this EVERYDAY… No questions asked. Actually I would like to see everyone do this to prevent your shoulders from getting injured. http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/


 

BBG

3rm Power clean

*Drop and reset but no longer then 5 seconds between reps.

 

WOD

10 minute AMRAP of:

10 box jumps 24/20” (open standard)

20 KB swings 32/24kg

 

Additional Work

5x ME L sits on KB or rings

then do 150 double unders in as little sets as possible

 

 

(more…)

Wednesday the 5th June 2013

Tuesday, June 4th, 2013

A reminder that the 3.30pm class tonight (Wednesday) wont be on but G will be in at the box by 4pm. So for those athltes looking at starting early be ready to go and just work through the start of the 4.30pm class. 

Thanks 🙂

Strength

Front squats

5-5-5-3-3-3

*Start heavy and add weight on each set. Start around 75%-ish of your max

 

Push Press 3×5 @ 75% of new 1rm

*On last rep of each set hold for 5 seconds overhead

 

3xME strict pull ups

 

Optional finisher

2000m row for time

 

Additional work

2rm Hi hang snatch

*3 misses then call it a day

 
Some more squatting Bad-Assery. Kendric Farris hitting a lazy 280kg for a tripple. BOSS

(more…)

Tuesday the 4th June 2013

Monday, June 3rd, 2013

On Wednesday the 4th of June the 3.30pm class will be cancled but the gym will be open from 4pm. So if you planned on training at 3.30pm please get there at 4pm and warm up and get straight into it and just work through the start of the 4.30pm class if needed. 

Thanks 🙂


Conditioning

“DT”

5 rounds for time of:

12 deadlifts 70/50kg

9 hang power cleans 70/50kg

6 push jerks 70/50kg

 

Additional Work

2rm Hi hang clean and jerk

*3 misses then call it a day

Screen Shot 2013-06-03 at 1.27.53 PM Screen Shot 2013-06-03 at 1.27.30 PM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thoughts please? We may even get these in black. Will be around $65 and should be male and female sizes. If we get some solid interest we will put together an order ASAP.

c

(more…)

Monday the 3rd June 2013

Sunday, June 2nd, 2013

Ok crew it's time to get back into some serious training. For those athltes who do additional work please get in early to classes to start preparing yourself as some days there will be a lot to get done. If you are strapped for time talk to the coaches and they will tell you which work should be priority….

See you all tomorrow.


Strength

Pause Back squats (3 seconds in the bottom then fast up and repeat)

3×5 @ 75% of new 1rm

 

Conditioning

20-15-10-5 reps for time of:

Wall Ball 9/7kg

Burpees

 

Additional Work

Press

3×5 @ 75% of new 1rm

3xME Strict pull ups

*If you have more then 30 total add weight


(more…)