CrossFit 42 South

Tuesday the 24th February 2015

CrossFit Class

There is no set conditioning today but we want you get get moving at a challenging pace from the start with the warm up before we hit the skill work before our deadlifts.

 

Warm up

5 sets of:

Row 300m (same pace on all. Use the ave/500m as a guide)

Run 200m

10m inch worm

 

Skill

Turkish get ups

*We will break the movement down as a group then you’ll build to a 2 rep max on each side. Start on your non-preferred arm. We will spend about 15min on this today.

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time. Get good warm up sets in please.

 


Comp group

Weightlifting

10min to build to a 3rm power snatch

*Drop and reset. Like last week, heavier if possible.

 

Conditioning

5x500m row

-Rest 2:00

*Same pace all sets. 


These videos are cool. If you are excited about the CrossFit season gives these a watch. This is part 2 of a 5 part series. I think there will be a new episode posted daily till the Open starts

 

 

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3 Responses to “Tuesday the 24th February 2015”

  1. Ty says:

    3rm powers natch 65kg shit form muscled it need help

    500 m row x 5

    1 – 1:41

    2 – 1:40.3

    3 – 1:38.6

    4 – 1:39.9

    5 – 1:42.7 hurt lists and losts !!!!

  2. Lucy says:

    3rm power snatch -55kg this is less thsn last week

    Conditioning – 5x500m row
    1) 1:49.9
    2) 1:49.8
    3) 1:49.6
    4) 1:50.9
    5) 1:49.9

  3. Chelsea walker says:

    3 rm power snatch 50kg 

    conditioning 5x500m row 

    1:52.3

    1:50.6

    1:50.0

    1:49.9

    1:50.2