CrossFit 42 South

Archive for February, 2016

Partner WOD: Saturday

Friday, February 5th, 2016

CrossFit MSD – CrossFit

Warm-up

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Metcon

Metcon (Time)

With one athlete working at a time complete the following:

2 rounds for time of:

50 power snatch 40/30kg

100 wall balls

50 burpees

*One athlete must complete a 200m run before switching. When the runner gets back, you do not have to switch but the run must be completed before you decide to switch.

WOD: Friday

Thursday, February 4th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Grab a partner

One person holds a plank for the time it takes the other to complete 100 single skips

x3

*Scale number of skips if it means your partner will be planking forever lol.

Strength

Front Rack Lunge (10-10-10-10-10)

10 steps total (5 each side). First time for most doing this, start light and build. Perfect reps over the load.

Between each set, run 400m at a pace that is beyond a jog for you but not a max effort sprint. Think your 1.6km (mile) pace. This isn’t scored.

WOD Thursday

Wednesday, February 3rd, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2 sets of:

10 pass throughs

15 PERFECT air squats

10 dead hang to active

Strength

Barbell Row (6-6-6-6)

With a tempo 2021

*2sec lower, 0sec pause at the bottom, 2sec up, 1sec pause before lowing back down

this tempo will mean you’ll be forced to use perfect form and the weight will be much less than normal.

Metcon (AMRAP – Rounds)

20min EMOM of:

Odd- 15 push ups (hand release)

Even- 15 t2b

Score is how many rounds you complete. Scale the number of reps to suit your ability.

WOD: Wednesday

Tuesday, February 2nd, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

EMOM for 9min

1st- 15 KBS (light-ish)

2nd- 15 sit ups

3rd- 15 lunges

Metcon

Metcon (Time)

For time complete the following:

150 box jumps 24/20″ (step down)

*This is a single movement mind f*#k workout. No where to hide, so just push through this one.

Strength

Deadlift (3-3-3)

3 sets of 3 building in weight. First set starts heavy.

WOD: Tuesday

Monday, February 1st, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

10min EMOM of:

Odd- 10 wall balls

Even- :15 lizard (es) + 10 pass throughs

Then take 8min to build to a moderately heavy but NOT a max 3 rep thruster.

Metcon

100 thrusters 42.5/30kg (Time)

For time:

100 thrusters 42.5/30kg
Please scale as needed. If you know you are unable to perform at least 15 reps UB, you need to scale.