CrossFit 42 South

WOD: Friday the 17th July 2015

CrossFit Class

Big strength session today. Come and get your pump on……

Strength

A) Press

3×5 @ 90% last weeks 5rm

 

B) Back squats

3×10 @ 110-115% of last weeks best 20rm

*Same weight across.

 

C) 3×10 barbell rows @ press weight

*Perfect form. Smooth and deliberate.

 


Comp group

Strength

Deadlifts 3×3

*Same weight across.

 

Gymnastics Conditioning

A. 3×3 Strict Deficit HSPU

B. 3×6 Kipping Deficit HSPU

C. 3×9 Strict HSPU

D. 3×12 Kipping HSPU

 

Conditioning

21-15-9

Clean and Jerk, 60/40

TTB

 

Barbell Conditioning

4 sets of:

8 UB Power Cleans

8 UB Front Squat

8 UB Jerks

-Rest 3min btw sets.

*You choose weight and build as needed. The prescribed weight is VERY heavy and I feel that you will get more from it this way.

 


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2 Responses to “WOD: Friday the 17th July 2015”

  1. Chelsea says:

    Deadlifts 3×3 @ 100kg

    Hspu
    1, 1, 1 with 5kg plate deficit
    6,4 & 2, 3 & 3 kipping with 5 kg deficit
    Strict Hspu did a total of 18 strict half with ab Matt due to loosing my strict Hspu
    Kipping Hspu 6&6, 4&4&4, 4&4&4

    Conditioning
    8:49rx toes to bar were shitty

    Barbell cond
    40kg first set
    35kg second set
    40kg third dropped on 2 jerk and gave up arms too tired

  2. Lucy says:

    Deadlifts 3×3 accidently built in weight instead of stay at same weight went 110/ 112.5/ 115kg

    HSPU 3×3 deficit 10kg plates UB
    3×6 Kipping deficit 10kg plates UB
    3x 9 strict HSPU (7+2) (6+3) (6+3) lost these pretty quick
    3x 12 Kipping HSPU UB

    Conditioning – 7.20 felt tired and sluggish today had zero energy thinking its time for deload to reload week

    Did 8 power cleans and 2 front squats at 45kg for barbell conditioning then quit and went home lol