CrossFit 42 South

WOD: Friday the 12th June 2015

CrossFit Class

Warm up

Dynamic upper body and lower body work. Arm swings, leg swings etc..

4 sets of:

3 tempo strict pull ups

*Hang :3, fast up, then :3 lower

5 tempo push ups

*:3 lower, fast up, hold top for :5

Conditioning

“Cindy”

20min AMRAP of:

5 pull ups

10 push ups

15 air squats

*Perfect reps. No worming the push ups!
Compare to last time HERE


Comp group

 

We are going to start doing the programming from competitors training. This is a well thought out program from Ben Bergeron who is the owner of CrossFit New England and is a CrossFit level 1 trainer.

I’m going to be following this program myself so we can talk about it together.

You guys will follow 1 weeks behind and I’ll be a few days ahead so I’ll be able to tell you how each WOD tastes so you can best attack it.

I’ll post the training from their website to our website and I’ll even make some slight adjustments as I feel needed to suit the group.

If you have any questions about this, please don’t hesitate to talk to me.

 

Weightlifting

10×2 Halting Clean Pull, climbing

*Pause at the knee for :2 before finishing the second pull. Finish hard and vertical.

 

Strength

20RM Benchmark

20RM Push Press

*Not jerk

 

Conditioning

4 RFT:

21 Pull ups

15m HS Walk

9 Deadlifts, 115/80kg

*Scale HS walk distance or do shoulder taps. 


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4 Responses to “WOD: Friday the 12th June 2015”

  1. Chelsea walker says:

    Halting clean pulls 60,60,65,70,75,75,85,85,85,85

    20 rm push press 30kg

    cond 22:23 rxd slow but got it done 

  2. Lucy says:

    Clean pulls 70-90kg these felt retard I felt retard

    20rm push press -45kg

    conditioning – 21.48rx struggled with the HS walks but I got it done and for that I'm happy 

  3. Nikki says:

    Clean pulls – 45kg kept these light as I felt I had no idea what I was doing felt really wrong

    20rm press – 40kg wasn't sure where to start on this, 40 was to light but by the 17th rep I was getting tired 

    conditioning – 22.12 my hand stand walks where very shitty today, not usually a huge problem but seemed to just hold rather then walk today

    all in all not the greatest day but will put my big girl pants back on and try again next week 

  4. Ty says:

    Clean pulls 65 – 105

    20rm push press 52 kg

    condition got it done wide grip strict pull ups x 9 / shoulder taps