CrossFit 42 South

Archive for April, 2016

WOD: Wednesday

Tuesday, April 5th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 EASY rounds of:

12 KBS

12 goblet squats (sit up tall)

12 pass throughs in bottom of squat

Then snatch time

Weightlifting

Snatch (1rm)

2 miss rule. Miss twice and you are done.

Full snatch

Metcon (No Measure)

20min EMOM of:

odd- 3 snatch @ 65-75%

even- 50 double unders
Drop and reset is acceptable. focus on quality reps. Lower % if needed.

No score on this one. Focus is on moving well while under a little fatigue from the DU.

WOD: Tuesday

Monday, April 4th, 2016

CrossFit MSD – CrossFit

We will aim to do todays with a counter/motivator for “Fran” to keep everyone honest and so you can just redline and not think about anything but your workout.

Warm-up

Warm-up (No Measure)

2 rounds of:

1min skipping

1min plank hold

1min skipping

1min (:30 each side) Dragon

Then 3 rounds of:

5 thrusters (workout weight)

5 pull ups

-rest :30

goal is to get a taste of the workout so you don’t hit a wall early.

Metcon

Hit “Fran” hard as fuck. Then rest 5min exactly then hit the burpees.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
42.5/30kg

3min burpees (AMRAP – Reps)

3min AMRAP of burpees

WOD: Monday

Sunday, April 3rd, 2016

CrossFit MSD – CrossFit

https://youtu.be/xhBM17pJ13c

Today is a great day to come in and see where your main strength lifts are at.
Come and throw some weights around and have some fun.

Warm-up

Warm-up (No Measure)

Here early? Start with 3-5min of rowing/skipping/jogging

3 rounds of:

10 squats

10 banded good mornings

10 push ups

Then start warming up your lifts. You warm up to a max BS before warming up for your max press etc.

Strength

The CrossFit Total (Total Weight)

WOD: Saturday

Friday, April 1st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With your buddy complete 30 TOTAL over and unders. Break up as you wish.

Then :10 dragon/Lizard/side lunge

Repeat on other leg.

x4

Metcon

Metcon (Time)

Partner WOD

With one athlete working at a time, complete the following:

600m OH walking lunges

20/15kg weight plate

*EMOM BOTH athletes will stop and complete 5 burpees.

Swap as much as you like to get through the lunges but both of you will need to do the burpees. If you switch then or not, it’s up to you.
We will measure out 10m sections to make it easy to add up.