CrossFit 42 South

Archive for January, 2014

Tuesday the 7th January 2014

Monday, January 6th, 2014

Strength

(A1) Back squat 3×5 – rest 1:00

*Speed is the focus. Move the weight as quickly as possible. Think of these as T&G reps. Down, up, down, up etc. No pauses.

 

(A2) 3x ME strict ring dips – rest 1:00

*Those who don’t have good quality strict push ups, just do push ups. Those who have push ups, but don’t have dips use the smallest band possible.

 

 

Conditioning

2 rounds for time of:

800m run

35 burpees

 

Additional work

Muscle up practice

*If you have muscle ups do an EMOM based on your ability. Talk to a coach for guidance. 

*If you don't have muslce ups, but are very do the specific things YOU need to do in order to establish better muscle ups. Again, talk to a coach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What an animal.. Before people start saying shit like "no rep, didn't hit full extension brah", remember this guy doesn't CrossFit for a living. He is a weightlifting having some fun by the looks of it. He can crush this workout due to being FREAKISHLY strong. 

P.S- Imagine if this guy done the open. It would be cool

 

 

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Monday the 6th January 2014

Sunday, January 5th, 2014

We are having a Free Trial Class on the 13th January (Next Monday). Tell your friends and family as they may be interested… 

Weightlifting

3rm Power snatch T&G in 15 minutes

*Be strict on time. Add weight as quick as you can.

 

Conditioning

For time with a 12min cut off:

30 Overhead squats 40/30kg

50 double unders

20 OHS

50 DU’s

10 OHS

50 DU’s

 

Additional work (get in early to start on 3rm PS to have time to do this before conditioning)

 

(A) After 3rm PS

2x ME UB reps @ 80% of 3rm

 

(B) 3x ME c2b pull ups -rest :45

 

 
Get keen!!!!

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Saturday the 4th January 2014

Friday, January 3rd, 2014

Open box as normal today. 10am
Come in and do a catch up wod or do something you need to work on. Remember, there are only 8 weeks till the open. Be sure to work on those things you tend to neglect.

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Friday the 3rd January 2014

Thursday, January 2nd, 2014

CrossFitters, you may be in danger

weightlifting
3rm T&G power clean push jerk in 15 minutes

conditioning
21-15-9 of:
Thrusters 50/35kg
Burpees
35 double unders

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Thursday the 2nd Januray 2014

Wednesday, January 1st, 2014

Welcome back crew. What a year 2013 was. This year is going to be epic.
For those training for the open, be sure to really put the work in from here on out as it’s only a few months away.
Let’s get back to work, the silly season is now gone.

strength
3rm T&G power snatch in 10minutes

Conditioning
20min Emom
Odd- 5-8 c2b pull ups
Even- 20 KBS 32/24kg
*with c2b pull ups pick a number that you can maintain for all 10 sets without dropping off. We will build on this over coming weeks

Happy new year from our little family

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