CrossFit 42 South

Archive for March, 2016

WOD: Wednesday

Tuesday, March 8th, 2016

CrossFit MSD – CrossFit

focus today is on snatching. If you are one of those people that feels they need a huffy puffy to “feel like you’ve done something” that’s okay. Finish the session with an intense row. If you are one of those people who will be here everyday, please just save your energy and put 100% into the weightlifting.

Warm-up

Warm-up (No Measure)

5min to move. Row, bike, skips etc.

Then as a group

2 rounds of:

3 high hang snatch pull

3 high hang muscle snatch

3 hang snatch high pull

3 hang power snatch

3 ohs

put bar down

3 high hang snatch pull

3 high hang muscle snatch

3 hang snatch high pull

3 hang snatch

Weightlifting

Hang Snatch (2-2-2-2-2-2-2)

full snatches is the goal. Can be power + ohs. Focus on technique over load.

WOD: Tuesday

Monday, March 7th, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

150 skips

15 pass throughs

20m inch worm

15 pass thoughs

150 skips

then 3 rounds of:

2-3 pull ups

4-6 push ups

7-10 air squats

Rest 5min before starting the WOD

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
LEGIT reps only. Do not sacrifice speed for sloppy pull ups, push ups or squats. Have the integrity to do this to the best of your ability and the intensity will follow.

WOD: Monday

Sunday, March 6th, 2016

CrossFit MSD – CrossFit

weekly training https://youtu.be/A5Ae2ApM8GE

Warm-up

Warm-up (No Measure)

squat hold 1min (rocking around working ankles and hips)

Then..

3 squats

3 squat toes out

3 squats toes in

Repeat above with wide stance, close stance, right foot in front then left foot in front.

Strength

Back Squat (5rm)

12min on the clock.

Legit ROM. Goal is heavier than last weeks heaviest 7.

Front Squat (1xME UB @ 85% 5rm)

Max effort unbroken. Quality movement comes before more reps. Push through this one but not at a cost of losing your position.

Metcon

Metcon (Time)

75 burpee box jumps for time

24/20″

Open WOD 16.2: Saturday

Friday, March 4th, 2016

CrossFit MSD – CrossFit

7-9am to complete the 16.2. If you did it last night, we will sort you out with an alternative training session.

Open WOD 16.2: Friday

Thursday, March 3rd, 2016

CrossFit MSD – CrossFit

Like last week, we won’t be programming a workout today as most of you will be doing the 16.2.

Get to the gym from 3:30-6:30pm to complete the workout.

For all those not competing and wanting to train this morning, please come in. We will sort you out like last week.

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

WOD: Thursday

Wednesday, March 2nd, 2016

CrossFit MSD – CrossFit

Bring long socks/knee sleeves/etc to protect your shins in the rope climbs.

Warm-up

(No Measure)

3 sets of:

10 pass throughs

:10 lizard (es)

:10 down facing dog

:10 pigeon (ed)

:10 down facing dog

Then into skill work..

Skill

Metcon (No Measure)

3 rounds NOT for time of:

15 t2b (in sets of 5)

:45 HS hold (nose and toes)

3 rope climbs

*goal is smooth movement. No resting but no rushing.

Strength/conditioning

Push Press (10-10-10)

Between each set row 20/15cal AFAP. Rest as needed before starting next set of push press.

Heavy, heavier, heaviest. Sets must be UB to count.

Metcon (Time)

20 cal row

WOD: Wednesday

Tuesday, March 1st, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

2×10 leg swings fwd and lateral

with a partner, one person holds the bottom of a squat while the other completes 15m walking lunge

x3

Then same with squat hold but swap the lunge for 7-8m inch worm

Strength

Back Squat (7-7-7)

Start around 90% of last weeks best 7 and build each set.

Metcon

Metcon (Time)

3 rounds for time of:

50 air squats

25 push ups