CrossFit 42 South

Archive for May, 2014

WOD: Thursday the 8th May 2014

Wednesday, May 7th, 2014


Skills

Rope climbs

*Bring long socks to protect your shins…

Goal today is to teach those who don’t know how to climb a rope to be able to. If you can climb the rope accumulate 15 reps

 

Strength

Push press 5rm

 

Conditioning

10 rounds of:

Row 250m

3 wall climbs

:30 sec plank hold

*Hit this as hard as possible but this will not be timed. If someone is on a rower you would like to use just do another exercise. All will be ok

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WOD: Wednesday the 7th May 2014

Wednesday, May 7th, 2014


Sorry for this post coming up late. I though I set it to upload but I didn't. I just created a draft.


GPP

Strength

Pendlay rows

5-5-5

*2 sec pause ON chest (not “close enough”)

 

Weightlifting

10min to find a 1rm hang clean

 

Conditioning

12min AMRAP of:

30m broad jumps

20m OH walking lunges 25/15kg

10m inch worm (must get to horizontal and toes back to hands)


COMP

 

Strength

A) Back squat 5×5 @ 83%

 

 

 

B) 3rm Overhead squat from the floor

*Any way possible. 

 

 

Weightlifting 

1rm hang clean

*Start at 60% and add 2.5-5kg each lift. Trying to get 12 lifts in minimum. The amount of weight you add will depend on your starting weight and your goal 1rm.

 

Conditioning

5x500m row

-rest 2min

*Goal minimum pace 1:40/1:55

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WOD: Tuesday the 6th May 2014

Monday, May 5th, 2014

GPP

Strength

A) Press 3×5

 

B) Deadlift 5rm

 

Conditioning

15min AMRAP of:

10 push press 40/30kg

15 over the bar burpees

200m run


 

COMP

Strength

A) Press 3×5

 

B) Push press 1rm

 

Weightlifting

Jerks from racks

2-2-2-2-2

 

Conditioning

4 sets of:

ME strict HSPU + ME kipping HSPU

75 double unders

-rest 1:00

 

*If you don’t have strict HSPU use 1x ab mat. If you don’t have that do an L sit on the floor while pressing the heaviest KB’s in each hand for max reps (aim for 5-8)

 

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WOD: Monday the 5th May 2014

Sunday, May 4th, 2014


GPP

Strength

Back squat 3×5

*Heavier then last time by 2.5kg

 

Conditioning

4 rounds for time of:

15 KBS 24/16kg

15 box jumps 24/20”

15 wall balls 9/7kg

 

Finisher

3x 30:30 hollow holds

 

COMP

Strength

Back squats 3×10 @ 73% (up weight on last set if possible and really get after it)

 

Weightlifting

Take 15min to find a 1rm hang snatch

 

Strength/skill

For time:

10-8-6-4-2 of:

Strict weighted pull ups (85% of best 5)

14 pistols alternating

*You’ll do 10 pull ups then 14 pistols, 8 pull ups then 14 pistols etc.

Pull ups don’t have to be UB but should be done as quick as possible and go as heavy as possible. Try to keep them no less then 2 at a time though

 

Midline

Outlaw connectivity. Get onto it. It will help your gymnastics skills tremendously I promise you. I’ve been doing it for about 3 weeks now and I’m linking more Muscle ups, T2B etc up then ever before. It’s about build strength in specific positions.

http://theoutlawway.com/category/connectivity/

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Open box: Saturday the 3rd May 2014

Friday, May 2nd, 2014


Open box at 10am

Come in and do a catch up WOD or do the following (mandatory for comp athletes)

Strength

Back squats 8×3 @ 85%

 

1rm snatch

*3 misses MAX

 

1rm clean and jerk

*3 misses MAX

 

Conditioning

E2MOM for 20min

Row 250/200m

 

*Score is fastest and slowest times.

 

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WOD: Friday the 2nd May 2014

Thursday, May 1st, 2014


GPP

Strength

Back squat 3×5 – rest

*Heavier then last time by 2.5kg

 

Conditioning

EMOM for 16min

Odd- ME strict pull ups in :50

Even- 20 wall balls


 

COMP

Weightlifting

1rm power snatch in 12 mins

 

*BE STRICT ON TIME. Warm up to around 50% then the time starts.

 

Strength

Push press 5rm

1×5 @ 95%, 1×5 @ 90%

 

Conditioning

5-4-3-2-1 of:

legless rope climbs

Wall climbs

Power snatch 70/50kg

*On the rope climb start from a stand, no jump and control back down, no jumping down. If you are a little more advanced and can manage this, start from a sit and control until feet touch then sit back down and repeat

 

Saturdays training

NOTES: If you can’t make it in tomorrow to do your squats you can do them today. 8×3 @ 85%. 


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Sonia, not long ago you was so scared to jump on this box. Earlier this week you done like 40 or so of them.. You are a bad ass. Love it

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