CrossFit 42 South

Archive for January, 2016

COMP Wednesday

Tuesday, January 12th, 2016


CrossFit MSD – Comp group

I’ve finally put something in for you guys……. Sorry

Metcon (AMRAP – Reps)

2 rounds of:

15 seconds of max rep Power Snatches 75/50kg

45 seconds rest

25 seconds of max rep Hang Power Cleans, 75/50kg

35 seconds rest

15 seconds of max rep Power Jerks, 75/50kg

45 seconds rest

25 seconds of max rep Front Squats, 75/50kg

35 seconds rest

Score is total reps combined

Metcon (Time)

5 RFT:

5 Deads, 145/115kg

15 Kipping HSPU

WOD: Wednesday

Tuesday, January 12th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

10min easy AMRAP of:

20 single skips + 10 double unders

10 band pull a parts

10 push ups (hand release)

10 squats

Metcon

Metcon (2 Rounds for time)

10 rounds of:

10/8 calorie row AFAP

-rest 2min

Fastest and slowest times

Strength

strict pull up (1xME UB set )

After the ME set take 60% and do 5 sets of x reps

WOD: Tuesday

Monday, January 11th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

10 band good mornings

:10 dead hang

:10 active hang

10m inch worm

Take 8min to find a heavy-ish 5rm T&G power snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

5 power snatch 60/40kg

10 burpees over the bar

200m run

WOD: Monday

Sunday, January 10th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/DJGxnQQ68pY

Warm-up

(No Measure)

Row/run/skip 5min

2 sets of 10 dynamic leg swings + pass throughs

Then warm up your lifts one at a time. We will squat before pressing and so on.

Strength

The CrossFit Total (Total Weight)

WOD: Saturday

Friday, January 8th, 2016


CrossFit MSD – CrossFit

Due to the Tasmanian affiliate cup there will be no open gym at 8am on the following dates as all coaches are partaking/coaching and these are the dates we have to travel:
-9th January
-16th January
-13th February

Warm-up

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Metcon

Metcon (AMRAP – Rounds and Reps)

In pairs with one athlete working at a time complete the following:

30min AMRAP of:

4 wall climbs

8x20m trips farmer carry 32/24kg each hand

16 deadlifts 120/85kg

200m walking lunge

WOD: Friday

Thursday, January 7th, 2016


CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

400m JOG

15 sit ups

15 KBS (light)

Easy pace…. Just move. Scale run to 300m and 10 and 10 if needed.

Strength

Rest 1min between A1 and A2.

A1: Push Press (5-5-5-5-5)

Build each set.

A2: strict pull up (5xME UB)

WOD: Thursday

Wednesday, January 6th, 2016

CrossFit MSD – CrossFit

Strength

Back Squat (3×3 @ 85%)

Metcon

Metcon (Time)

For time:

50cal row

200 double unders

50 ground to overhead 35/25kg

100 double unders

IMG_0742

WOD: Wednesday

Tuesday, January 5th, 2016
Metcon
20min AMRAP of:
21 box jumps 24/20″
15 push ups (hand release)
9 t2b
IMG_0680

WOD: Tuesday

Monday, January 4th, 2016
Weightlifting
Power Clean (5-5-5-5-5-5-5)
Touch and go reps. Build each set. Start moderate/heavy-ish and build to the heaviest for the day.
Do this right and this will be tough….
Metcon
Max Effort 1-Mile Run
New track. Times may be slower. This doesn’t mean you are any less fit. This is a good base to test again as we will be at this place for a LONG time.

Soaking in the last day in the old box..... New begins now....

Soaking in the last day in the old box….. New begins now….

WOD: Monday.. First WOD in new box :)

Sunday, January 3rd, 2016
Strength
Front Squat (10-10-10)
heavy, heavier, heaviest
Metcon
12min AMRAP of:
12 burpees
12 goblet squats 24/16kg
IMG_0677