CrossFit 42 South

Archive for March, 2014

Open 14.2: Saturday the 8th March 2014

Friday, March 7th, 2014

For as long as possible:



From 0:00-3:00
2 rounds of: 
10 overhead squats, 42.5/30kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 42.5/30kg
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 42.5/30kg
14 chest-to-bar pull-ups

Etc., following same pattern

 

 

 

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WOD: Friday the 7th March 2014

Thursday, March 6th, 2014

12pm Open 14.2 will be annoucned. Watch it. If you miss it at least make your self aware of the WOD and the movement standards. If you are planning on hitting 14.2 Friday arvo please, make sure you know what's happening. 

Saturday morning like last week we will run 14.2 with the crew from MSG. Was great last week and I'm sure this week will be a lot of fun as well. 

Lastly, those who want to do 14.2 on Monday, you can't. It's a public holiday. Friday arvo, Saturday morning or Tuesday morning EARLY are you chances to hit it. 


WOD

1rm front squat

 

Conditioning

30 burpees

20 front squats @ 70% of 1rm (no racks)

30 burpees

*If you can’t clean 70% of your front squat you will need to scale the % back and be sure to work on your cleans as well J

 
http://www.youtube.com/watch?v=pQ8bruJD9IY (more…)

WOD: Thursday the 6th March 2014

Wednesday, March 5th, 2014

Weightlifting
A) 5×2 snatch @ 75% of last weeks 1rm

B) 5×2 clean and jerk @ 75% of last weeks 1rm

Midline
3x ME t2b – rest :30

Optional finisher
2 min ME calorie row

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WOD: Wednesday the 5th March 2014

Tuesday, March 4th, 2014

This coming Monday is a public holiday and the gym will be closed. For those athletes wanting to do 14.2 you'll have to do it Friday arvo or Saturday morning. 


Conditioning

Partner WOD

30 min AMRAP of:

200m run

30 KBS 24/16kg

20 hand release push ups

 

*One athlete working at a time. Portion out the reps between the two athletes as needed.  

 

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WOD: Tuesday the 4th March 2014

Monday, March 3rd, 2014

Strength

Back squats

2-2-2

*Try to do the 3 sets @ last weeks triple.

 

Conditioning

For reps + time complete the following:

100 double unders

ME c2b pull ups

75 double unders

ME c2b pull ups

50 double unders

ME c2b pull ups

25 double unders

ME c2b pull ups

*Score is total reps + total time

 

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WOD: Monday the 3rd March 2014

Sunday, March 2nd, 2014

For those athletes needing to do Open WOD 14.1 please warm yourself up, get your self organized and please talk to a coach to make sure you know what’s happening and that you have a judge etc…

 

Conditioning

“Fore!”

In front of a clock set for 12 minutes:

4 minutes of clean and jerks 60/40kg

4 minutes of rowing? for calories

4 minutes of burpees

 

*Score is the total of clean and jerk reps, rowing calories and burpee reps to comments.

*Any style clean and jerk. Power or full.

 

 

From CrossFit Mainsite

 

Big Dog hitting 14.1 Thanks again for coming out guys. 4 more weeks of awesomeness 

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