CrossFit 42 South

Archive for November, 2014

WOD: Friday the 7th November 2014

Thursday, November 6th, 2014

GPP

Strength

Deadlift 5rm

*Start at 75% of 1rm and build each week. Use a good warm up to get in extra volume. E.g you want to 5rm at 140kg then do 5×60, 5×80, 5×100, 5×120 then 5x140kg. I tend to see the following: 5×70, 5×120, 5x working weight. NOT GOOD ENOUGH!

 

Conditioning

5 rounds for time of:

10 deadlift 100/70kg

200m run

*15min cut off

 

COMP

Weightlifting

Build up to a 3rm power clean and jerk t&g

*No time limit. As long as you don’t drop and reset the set is good. Get after this and have fun.

 

Strength

Deadlift 5rm

*Start at 75% of 1rm and build each week. Use a good warm up to get in extra volume. E.g you want to 5rm at 140kg then do 5×60, 5×80, 5×100, 5×120 then 5x140kg. I tend to see the following: 5×70, 5×120, 5x working weight. NOT GOOD ENOUGH!

 

Conditioning

“diane”

21-15-9 of:

Deadlifts 100/70kg

HSPU

*Scale HSPU ROM if needed. These aren’t strict.


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WOD: Thursday the 6th November 2014

Wednesday, November 5th, 2014

GPP

Strength

Hi-hang snatch

3-3-3-3-3

*Focus is on catching in the bottom of the overhead squat. If this is tricky then your time is better spent doing hi hang power snatch + overhead squats. As you getting better and more comfortable with the ohs your snatching will improve a lot as well. 

 

Conditioning

12min AMRAP of:

15 box jumps 24/20”

15 pull ups

 

COMP

If you did some training on Monday hit this as an active recovery WOD (go at a moderate pace, not balls to the wall). If you didn’t train Monday hit this hard and do the Hi-hang snatch work with the class. If you don't plan training saturday morning you are to do this with intensity. You'll have the weekend to recover. Saturday will be a good one as well. 

 

Weightlifting (for those on training day, not recovery day)

Build up to a heavy 3rm power snatch t&g in 10minutes

Then EMOM for 15min 2 power snatch @ 90%

 

Conditioning

EMOM for 30min

1st– 15/12cal row

2nd– 12/10cal AB

3rd– 100m run + 20 double unders

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WOD: Wednesday the 5th November 2014

Tuesday, November 4th, 2014


GPP

 

Strength

Press 3×5

*Start at 75% of 1rm. Record your weight as we will add 1kg each week over the coming weeks

 


Conditioning

500m row
50 Burpees
50 KBS 24/16kg
25 burpees
25 kbs


COMP

Weightlifting

Clean + front squat + jerk

5x 1+2+1 – rest 1:00

*Start at 75% of best clean and jerk and build if possible. Add weight each set if the last was perfect.

 

Strength

A1) 4x 8-12 strict HSPU –rest :30

*Scale up or down as needed to achieve this rep range. If it’s easy-ish add a deficit, if it’s tough decrease rom.

A2) 4x 12 bent over KB rows –rest 1:00

*Use 1 KB each hand. Perfect reps.

 

Conditioning

In a 20min window complete the following:

50 wall balls 9/7kg

15 c2b pull ups

40 wb

15 c2b

30 wb

15 c2b

20 wb

15 c2b

10 wb

Then in remaining time AMRAP burpees

*Score will be time after last set of WB and total reps on the burpees. If you don’t finish within the time cut, score is how far you got through


 

Thank you, Dylan for building us this sweet table. This was my office today. 

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WOD: Tuesday the 4th November 2014

Monday, November 3rd, 2014

Hope that everyone had a good long weekend. 

Our first Saturday class was ok. We had 5 and then 5 at open gym. Would like to see better numbers for this though and more to open gym. This is a short training week so hope to see more people there. 


GPP

Strength

Back squat 3×5

*Start at 75% of your 1rm and add 2.5kg each week for as long as possible. When you can no longer add weight we will drop you back and rebuild you again.

 

Conditioning

3 rounds for time of: (16min cut off)

15 front squats 50/35kg

20 wall balls 9/7kg

Then buy out with 800m run

 

HELLO LEGS!!!


COMP

Incase you didn't realise, the Open is only 4 months away. If you have been half assing your training, you better pull your finger out. If you don't do as good as you intended or you aren't improving as fast as you would like or you don't feel as fit as your should then you only have yourself to blame. Ask yourself tonight before coming to train, do you really want to be better? Are you ready to suffer a little? Can you deal with hard work and discomfort? If so, bring on the next 4 months. 🙂

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*Start this around 75-80% of best snatch. Give or take depending on your ability. Add weight each set if the set was perfect.

 

Strength

Back squat 3×5

*Start at 75% of your 1rm and add 2.5kg each week for as long as possible. When you can no longer add weight we will drop you back and rebuild you again.

Conditioning

5 sets of:

ME UB t2b -2

Then straight into a 500m row

-Rest 1:00

*Don’t go right to failure but try get out as many as possible. Keep rows same pace. As fast as possible but same pace


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