CrossFit 42 South

Archive for February, 2015

WOD: Friday the 6th February 2015

Thursday, February 5th, 2015

GPP

Conditioning

20min AMRAP of:

20 Wall balls 9/7kg

15 pull ups

10 overhead squats 40/30kg

400m run


 

COMP

Strength

Weighted strict pull ups

5-5-5-3-3-3 – rest 2:00

Building each set

 

Conditioning

5 rounds for time of:

20 wall balls

15 c2b pull ups

10 OHS 60/40kg

400m run


We want to start sharing the pics and videos YOU guys take during training. For this to happen you need to use insagram, if you don't have instagram then get it. 
#crossfitmsd to the pics you want us to see and we will use the best ones on our website, facebook and instagram. 
Get snapping……..

 

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WOD: Thursday the 5th February 2015

Wednesday, February 4th, 2015

GPP

Conditioning

5 rounds for total reps of:

:45 ME KBS 24/16kg

:15 rest

:45 ME cal row

:15 rest

:45 ME box jumps 24/20” (step down)

:15 rest

:45 ME double unders

:15 rest

*Score is total KBS, cals, BJ and DU. 

 


COMP

You know the drill. Missed days or don't plan to train Saturday then you WOD. If you have trained all week and will be training Satruday, you rest/recover. 


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Wednesday the 4th February 2015

Tuesday, February 3rd, 2015

GPP

Strength

Press 3×5

*Add 1kg

 

Conditioning

15min AMRAP of:

5 wall climbs

10 t2b

50 double unders


COMP

Strength/skill

A1) Push press 3×5 –rest :20

*Same weight across. Heavy as possible for the day. Aim to go heavier form last week

 

A2) 3×10-15 UB t2b –rest 2:00

*Try to cycle reps AFAP.

 

Conditioning

For time:

Row cals: 20-18-16-14-12-10-8-6-4-2

Thrusters 60/40kg: 1-2-3-4-5-6-7-8-9-10

*Row 20cal then do 1 thruster, row 18cal then do 2 thrusters etc

Everyone is doing it. Have you signed up yet? Go to  http://www.games.crossfit.com to sign up for the Open…….. 

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WOD: Tuesday the 3rd February 2015

Monday, February 2nd, 2015

 

GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last session. Again, good warm up sets

 

Conditioning

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

Hang power cleans 20/15kg

Jumping lunges

 

COMP

Weightlifting

12min to Build to a tough 3 position clean and jerk

*Floor, hang, hi hang then jerk. Heavy but should be no misses.

 

Conditioning

3min AMRAP of:

5 cleans (anyhow) 40/30kg

5 burpees over bar

 

-Rest 3:00

 

3min AMRAP of:

5 cleas (anyhow) 60/40kg

5 burpees over bar

 

-Rest 3:00

 

3min AMRAP of:

5 cleans (anyhow) 80/55kg

5 burpees over bar

 

-Rest 3:00

3min AMRAP of:

5 cleans (anyhow) 100/70kg

 

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WOD: Monday the 2nd February 2015

Sunday, February 1st, 2015

How the hell is it February already? WOW…….


GPP

Strength

Back squat 3×5

*Add 2.5kg from last week

 

Conditioning

20min AMRAP of:

2 rounds of “cindy”

200m run

*1 round of “Cindy” is 5 pull ups, 10 push ups, 15 air squats

 

COMP

Strength

Back squats

3-3-3-3

*Build each set. 

 

Weightlifting

Snatch

5-5-5-5 -rest 1:30

*Touch and go full snatch. Build each set. 

 

Conditioning

15min AMRAP of:

21 pistols

15 c2b pull ups

9 HSPU


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