CrossFit 42 South

Archive for January, 2015

WOD: Thursday the 8th of January

Wednesday, January 7th, 2015

GPP

Today is all about snatching. Focus is on the hi-hang because this is where the bar actually needs to get to for the snatch to happen. The bar doesn’t loop out and away from your body, it should stay close and even come into contact with you at the hip (hi hang). Be sure to get in today to start mastering this skill.
We understand a lot of you will have mobility restrictions so talk to a coach to get some tips on how to fix this so you can snatch with full ROM (range of movement)
 
Weightlifting
Hi hang snatch
3-3-3-3-3-3-3
*Start moderate and build to the heaviest set for the day


COMP

Rest day. As always, this is only a rest day if you are training on the weekend other wise you train.


 

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WOD: Wednesday the 7th of January

Tuesday, January 6th, 2015

January 2015 news letter is up check it out HERE

GPP

Conditioning
“Jackie”
For time:
Row 1km
50 thursters
30 pull ups
Compare to last time HERE


COMP

Strength/skill
10min EMOM of:
Odd- 10 barbell rows (heavy but perfect)
Even- 15 pistols (weighted if possible. Use KB)
 
 
Conditioning
“Jackie”
For time:
Row 1km
50 thursters
30 pull ups
Compare to last time HERE



 

 

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WOD: Tuesday the 6th of January

Monday, January 5th, 2015

GPP

Strength 
A) Deadlift 3rm
*Heavier then last 5rm. Try go heavier then your set of 3 from last weeks 5-4-3-2
 
B) Then build up to a max 100m farmer carry
*50m up, 50m back. Can drop and reset at the 50m for :10 max. Please be sure that collars are on tight. Triple check as they could come loose and you could die.
 


COMP

Skill
EMOM for 10min
3-5 muscle ups
 
 
Conditioning
21 deadlifts 100/70kg
30 cal row
21 burpees over the erg
15 power cleans 80/55kg
30 cal row
15 burpees over erg
9 power snatch 60/40kg
9 burpees over erg
30 cal row


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WOD: Monday the 5th January 2015

Sunday, January 4th, 2015

GPP

Strength

Back squat 3×3

*This should be heavy. Same weight across. Heavier then last 3×5 progression. 3×2 next week then 1rm the week after.

 

Conditioning

3 rounds for time of:

30 wall balls

625m run

50 double unders


COMP

Weightlifting

5×1 @ 92% of last weeks max

Power snatch

Hang power snatch

Hang snatch

 

Strength

3rm back squat

 

Conditioning

3 rounds for time of:

30 wall balls*

625m run

100 double unders

*WB must be UB. Break and do 10 burpees on the spot


Holidays are over. Get back to normal eating and put the cake down!

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WOD/Open gym: Saturday the 3rd January 2015

Friday, January 2nd, 2015

There is no set class today but there is open gym at 8am. Com in and hit the following

GPP

Open gym

Come in and play with some farmer carries.

Max weight over 100m done as a shuttle. 50m, drop and reset then back for 50m.

*10 seconds max for stop/turn around.

 

Then if you feel you haven’t worked hard enough, hit something from the week you have missed.

Monday it all starts again……. 

COMP

Farmer carry work. Same as GPP. Have some fun.

Last few days have been tough for you guys who have been training. If you missed a WOD this week, catch it up. Other wise, today is a play around day because come Monday, shit get real. 

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WOD: Friday the 2nd January 2015

Thursday, January 1st, 2015

Welcome to the year 2015. I want to see you all crush your goals this year. If you have personal goals beyond the normal classes that you feel needs some attention, talk to myself or another coach. We are here to help……. 
Hope you are all ready for what's going to be an epic year : ) 


GPP

Weightlifting

Push jerks

3-3-3-3-3

*Build per set

 

Conditioning

4 rounds for time of:

30 sit ups

20 box jumps on and over 24/20”

10 shoulder to overhead 60/40kg

*Any style sto. Press, push press, push jerk, split jerk. As long as it’s safe. 

 

COMP

Conditioning

3 rounds for time of:

10 UB clean and jerks (anyhow) 60/40kg

400m run

 

-Rest 5:00

 

For time:

30 thrusters 60/40kg

20 HSPU

10 muscle ups

 

-Rest 5:00

 

10min row for meters

*Tip here is to use your ave/500m pace from Tuesday and add 5secs +/- I want this to suck and I don’t want to pussy out. If you want to be fitter you need to learn to deal with the suck. Embrace it.



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