CrossFit 42 South

Archive for September, 2014

WOD: Tuesday the 9th September 2014

Monday, September 8th, 2014


GPP

 

Strength

Press 3×5

*Add 1kg

 

Conditioning

EMOM of 20min

Odd- 5 strict pull ups (upscale if easy, see notes)

Even- 3 wall climbs

*If you have 10+ strict pull ups then add weight. If you can do 7-8 stick to the 5 reps as they will get hard fast.

 


COMP

Weightlifting

Take 15min to build to a max clean and jerk

Then…

5×2 @ 90% -rest 1:30

*Drop and re set. :10 max between reps.

 

Strength

A1) Press 4xME  @ weight from last week –rest :30

 

A2) 15 band pull a parts (PERFECT!) –rest 2:00

*focus on perfect form over heavy band tension please. 

 

Conditioning

12min cut off:

5 wall climbs

10 burpee muscle ups

5 wall climbs

5 burpee muscle ups

5 wall climbs


Just a little bit of weight. 315# is 142.5kg. WOW….. 

 

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WOD: Monday the 8th September 2014

Sunday, September 7th, 2014


GPP

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

3 rounds for time of:

30 wall balls

400m run

30 box jumps 24/20” (step down)


COMP

Weightlifting

Snatch build to a max in 15min

Then..

5×2 @ 90% (not t&g. :10 between reps) –rest 1:30

 

Strength

Back squats 3×5

*Add 2.5kg

 

Skill

10min EMOM of:

odd- 6-12 UB c2b pull ups

even- 16 pistols (alternating)

 

Conditioning

50-40-30-20-10 of:

Wall balls 9/7kg*

Row 500m

*Every break on wall balls do 5 burpees before resuming 



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Open Box: Saturday the 6th September 2014

Friday, September 5th, 2014


Open box 10am. Catch up WOD etc… 

 

It's been quite on the Saturday mornings. Come in and have some fun…. 


 

WOD: Friday the 5th September 2014

Thursday, September 4th, 2014


Strength

4xME strict pull ups –rest 1:00

*If you have 10+ plus do c2b. If you have 10+ c2b add weight

 

Conditioning

625m farmer carry 2×24/16kg

20 back squats @ Mondays 3×5 weight

150 double unders

*Break up back squats as needed. Try doing big sets. Do not go to failure.


COMP

Weightlifting

10min EMOM of:

1 power snatch + 2 snatch balance

*Heavy but perfect. Speed under the bar. Start at 70% of snatch if possible and build from there.

 

Strength

Front squats

10-10-10

*Start at 60% of best front squat and build if possible. This should suck J

 

Conditioning

A) 3min AMRAP of:

Power clean and S2O 70/50kg

 

B) 15-20min easy row, walk, bike etc.
*This isn't a WOD. This is a flush out. 


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WOD: Thursday the 4th September 2014

Wednesday, September 3rd, 2014


GPP

 

Weightlifting

15min to find a 5rm OHS (overhead squat)

*Can use racks. ROM and form must be perfect to advance in weight. This can be tech work for those who struggle with the OHS.

 

Conditioning

5 rounds for time of:

10 push ups (hand release)

15 wall balls 9/7kg

20 sit ups


COMP

Active recovery day…. 

Easy row, walk, bike. Mobility work. Make sure your food is in check. Prep meals if needed. Work a few skills but don't over do it. 

If you aren't training on Saturday then you should train today and tomorrow. 

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WOD: Wednesday the 3rd September 2014

Tuesday, September 2nd, 2014


September newsletter http://crossfitmsd.com.au/newsletter-september-2014/

Thanks to those who read this. As always, any input would be appreciated. 


GPP

Strength

Deadlift 5rm

*add 2.5-5kg

 

Conditioning

20min AMRAP of:

20m KB goblet walking lunge

20 KBS 24/16kg

400m run

 

COMP

Weightlifting

Power snatch 5rm T&G

*Heaviest possible but perfect

 

Then 1×5 @ 95%, 1×5 @ 90%, 1xME @ 85%

 

-rest 1:30 between sets

 

Strength

Deadlift 5rm

*2.5-5kg heavier then last time. Only do this if you are feeling it. If you feel niggly in the back after all the snatching then skip it. If you feel good then do it.

 

Conditioning

20min AMRAP of:

2 muscle ups

4 pistols

8 KBS 32/24kg

200m run


Have you watched any Grid yet? It's pretty cool. Get onto a team and follow them. 

 


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WOD: Tuesday the 2nd September 2014

Monday, September 1st, 2014


News letter will be out tomorrow. Just waiting for the attendance report to be finished up. Will add this to the newsletters. Sorry for this being late. 


GPP

Strength

Press 3×5

*heavier then last time by 1kg

 

Conditioning

15min AMRAP of:

10 strict pull ups*

20 box jumps 24/20” (step down)

30 double unders

*Scale down to a point that allows for you to get 2-4 reps without reaching failure.


COMP

Weightlifting

15min to build to a max of the following complex:

Clean + hang clean + jerk

 

Strength

A1) Press 4xME @ last weeks 85% of 5rm –rest 1:00

 

A2) 5 weighted pull ups –rest 2:00

 

Conditioning

Row 1km

50 double unders

row 750m

75 double unders

row 500m

100 double unders

row 250m

1xME UB set of Double unders

*Score is the total time + reps on last set


So this is me taking a selfie of my new shorts I made. These are called "sawn off trackies". These are the most comfortable thing in the world. I highly suggest you dig out some old trackies (or new ones YOLO) and saw them off at the knee (or where ever you like them to sit) 
 
Step 1- cut the legs off. 
Step 2- walk into the box and crush a new PR 
Step 3- sleep in them because they are awesome. 
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