CrossFit 42 South

Archive for July, 2014

WOD: Tuesday the 8th July 2014

Monday, July 7th, 2014


Monthly newsletter will be out tomorrow. Check your email and the website and facebook. Feedback will be appreciated. We will have the newsletter out on the first Monday of every month. Just a few kinks that need ironing out before we release this one. 


GPP

Strength

Deadlift 5rm

*Heavier then last time

 

Conditioning

50-40-30-20-10 of:

KBS 24/16kg

Sit ups


COMP

Weightlifting

A) EMOM for 8min

1-2 clean and jerks @ 80%

 

B) EMOM for 8min

3 push jerks

*Stick the landing and don’t stand for a 2 count. Really focus on the speed under the bar and a nice snappy lock out

 

Strength

Deadlift 5rm

 

20min AMRAP of:

Row 400m

5 clean and jerks 70/45kg (anystyle)

10 KBS 24/16kg

*Pick a smooth pace and hold into that the whole way. By the end you’ll feel like you have worked 100%

 


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WOD: Monday the 7th July 2014

Sunday, July 6th, 2014


GPP

Strength

Back squats 3×5

*Heavier then last time

 

Conditioning

Run 800m

20 burpees

20 goblet squats 24/16kg

run 625m

15 burpees

15 goblets squats

run 400m

10 burpees

10 goblet squats


COMP

Weightlifting

A) Snatch EMOM

1-2 reps @ 80% for 8min

*Aim for 2 reps but if you miss only do 1 rep.

 

B) EMOM for 8min

1 power snatch + 2 snatch balance

*focus on speed. Heavy-ish but perfect. Don’t be a hero.

 

Strength

Back squats 3×5

*Heavier then last time

 

Conditioning

Same as GPP but before the start of every run do 5 muscle ups



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Open Box: Saturday the 5th July 2014

Friday, July 4th, 2014

10am Open box

Come in and do a catch up WOD, work on skills etc. 

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WOD: Friday the 4th July 2014

Thursday, July 3rd, 2014


GPP and Comp

Strength

Front squats 5rm

*Try get heavier then last time http://crossfitmsd.com.au/wod-friday-the-30th-may-2014/

 

Partner WOD

With 1 athlete working at a time 

50-40-30-20-10 of:

Wall balls 9/7kg

Hang power cleans 40/30kg

*Share the work load however you and your partner wish.


COMP

Doing the same as GPP today. You are all banged up atm. No extra work. Maybe a few bicep curls but nothing else. If you must do extra, do mobility. Can you OHS 2×24/16kg kettlebells? I cant, and I've decided to work on it. 

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WOD: Thursday the 3rd July 2014

Wednesday, July 2nd, 2014


Weightlifting coaching on Friday the 11th in the arvo. Read the post above for more detials. Don't miss out on this awesome opportunity


GPP

Skill/strength

EMOM for 14min

Odd- 5 Overhead squats (you choose weight)

Even- 15 box jumps 24/20”

 

Skill/midline

20 turkish get ups

*Alternate arms each rep. This is not for time but quality. Although, don’t join the gossip mothers club and forget to do your reps.


Don't starve yourself. Eat lots of good, healthy foods. Simple. If you need some help with your nutrition, just reach out. Summer bodies are made in the winter.. "Beach season baby"
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WOD: Wednesday the 2nd July 2014

Tuesday, July 1st, 2014


GPP

Strength

Deadlifts 5rm

 

Conditioning

EMOM for 20min

Odd- 10 t2b

Even- 10 KBS + 5 goblet squats 24/16kg


COMP

Weightlifting

A) EMOM for 8min

1x power snatch

1x hang power snatch

2x snatch balance

*Heavy, but perfect. No misses.

 

B) EMOM for 6min

5 Power clean and push jerk (t&G)

*Heavy. This should be done heavier then grace 60/40kg. If this is not possible try do the grace weight but make them T&G

 

Strength

Deadlift 5rm

 

Conditioning

NONE… You guys have been going hard for a while. Maybe get on a rower/bike/jog and cruise for 20min.

If your body is starting to really feel beat up, you feel weak and slow maybe you need an easy week. Talk to me… 


Little girl proud of daddy….. Coyney getting after some deadlifts 

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