CrossFit 42 South

WOD: Friday the 2nd January 2015

Welcome to the year 2015. I want to see you all crush your goals this year. If you have personal goals beyond the normal classes that you feel needs some attention, talk to myself or another coach. We are here to help……. 
Hope you are all ready for what's going to be an epic year : ) 


GPP

Weightlifting

Push jerks

3-3-3-3-3

*Build per set

 

Conditioning

4 rounds for time of:

30 sit ups

20 box jumps on and over 24/20”

10 shoulder to overhead 60/40kg

*Any style sto. Press, push press, push jerk, split jerk. As long as it’s safe. 

 

COMP

Conditioning

3 rounds for time of:

10 UB clean and jerks (anyhow) 60/40kg

400m run

 

-Rest 5:00

 

For time:

30 thrusters 60/40kg

20 HSPU

10 muscle ups

 

-Rest 5:00

 

10min row for meters

*Tip here is to use your ave/500m pace from Tuesday and add 5secs +/- I want this to suck and I don’t want to pussy out. If you want to be fitter you need to learn to deal with the suck. Embrace it.



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One Response to “WOD: Friday the 2nd January 2015”

  1. Lucy says:

    3 RFT
    Clean and jerks
    400m run – 9:21

    30 Thrusters
    20 HSPU
    10 Muscle ups – 13:06

    10 min row for meters – 2310