CrossFit 42 South

Archive for August, 2014

WOD: Friday the 8th August 2014

Thursday, August 7th, 2014


GPP

Strength

Pause Front squats (3sec @ bottom)

Build to a 2rm for the day in 12min

*Strict on time. Think of this as build up to something heavy for time. If you blow the time limit, that's your own fault. Work fast.. 

 

Conditioning

For time complete the following: 

30 power cleans 60/40kg

30 burpees over the bar

30 front squats 60/40kg

30 t2b


COMP

Weightlifting

15min to build to a tough 3 position snatch (floor, hang, hi-hang)

 

*Drop and reset quickly

 

Strength

Back squats

5×5 @ 75%

*No pause or tempo. Just move the bar as fast as possible. Squat deep.

 

Conditioning

3 cycles of:

In a 2min window complete:

15 burpees

AMRAP c2b pull ups

-Rest 1min

 

Rest 5min after the first 3 cycles then..

 

3 cycles of:

In a 2min window complete:

15 burpees

AMRAP t2b

-Rest 1min

 

Then mobilise your shoulders and lats real good….



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WOD: Thursday the 7th August 2014

Wednesday, August 6th, 2014


Strength

A) Take 15min to find a Push press 5rm

 

B) Take 15min to find a 3rm snatch balance

*Must be a snatch balance and not a push press into OHS. This movement may be new for a lot of people so be patient J

 

Conditioning

Row/bike/jog for 15-20min @ easy pace. Flush out. It’s been a big week so far.


IMG_0621
 
Matching pants….. How cool we are

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WOD: Wednesday the 6th August 2014

Tuesday, August 5th, 2014


CrossFit MSD Newsletter August 


 

GPP

Strength

Deadlifts

5rm

*Same progression last time. Start today at 75% of your new 1rm and add 2.5-5kg each week. Be sure to get a few good warm up sets in. Don’t just bang on your working weight and go for it.

 

Conditioning

EMOM for 20min

Odd- 15 KBS 24/16kg

Even- 15 OH plate lunges 20/15kg


COMP

Strength

A) Pause Front squats (3sec @ bottom)

5-4-3-2-1

*Get heavier each set. Start heavy though.

 

B) 14min EMOM of:

Odd- 8 barbell rows (heavy but perfect)

Even- 2 legless rope climbs (from stand. No jump)

 

Conditioning

21-18-15-12-9-6-3 of:

Row cals

35 double unders

 


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WOD: Tuesday the 5th August 2014

Monday, August 4th, 2014


Strength

A1) Press 4×5 @ 70% of 1rm – rest :30

*Come to a complete stop on the shoulders before every rep.

 

A2) 4xME strict pull ups – rest 2:00

*If you can do 10 strict add weight and aim for 4-8 reps

 

 

Conditioning

1km row

150 double unders

1km run


COMP

Weightlifting

Hang clean and jerk 5×2+1

*Same weight across each set

 

Strength

Press 5rm then

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

-rest 2:00 between sets

 

Conditioning

Tabata row for max meters

 

-rest 4:00

 

Tabata bike for max cals

 

-rest 4:00

 

Run 1.6km



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WOD: Monday the 4th August 2014

Sunday, August 3rd, 2014


News letter will be out sometime today (Monday). Will be posted on the website in the newsletter section as well as facebook and email. 


GPP

 

Strength

Pause Back squats 3×5 @ 65% of 1rm

*3 sec pause at the absolute bottom then fast up out of the hole.

 

Conditioning

5 rounds for time of:

15 wall balls 9/7kg

10 burpees


COMP

Weightlifting

Hang snatch 5×3

*Use the same weight on all sets. Heavy but perfect.

 

Strength

Back squat 5×5 @ 65% 1rm

*3 sec pause at the bottom then fast up.

 

Conditioning

50 wall balls 9/7kg

40 KBS 32/24kg

30 t2b

20 box jumps 30”

10 muscle ups

 

Compare to last time HERE


Poached eggs in tomatos. Recipe will be in the newsletter which will be out tomorrow (Monday). Lisa made these for me and OMG!!! And so easy to make. They rock. Great for anyone wanting to add some variance to their eggs. 

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Open box: Saturday the 2nd August 2014

Friday, August 1st, 2014


Open gym 10am

Catch up WOD, extra work etc… 

If in doubt, talk to a coach and they will guide you in the right direction. 

Saturdays are a great day to practice skills that you just may not get time to do during the week. 


Shelley with 105kg…. what a bad ass… 

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