CrossFit 42 South

WOD: Saturday the 22nd November 2014

7am class followed by 8pm open gym time…. Come get it!


GPP

Partner WOD

10min AMRAP of:

One athlete runs 200m while the other athlete AMRAPS power clean and jerk 60/40kg. High five change over. Score is total reps completed

 

-rest 3:00

 

10min AMRAP of:

One athlete lunges 40m while the other athlete AMRAPS burpees

 

*Score is total reps for each AMRAP

 


COMP

Weightlifting

2rm jerk

*Can use the blocks. Drop and reset. Build up in 2s adding weight each set till max

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time.

*Please make sure these are lower and reset. No T&G. You’ll get stronger for it I promise. Control lower though.

 

Conditioning

12min AMRAP of:

3 t2b

20 double unders

3 c2b pull ups

6 t2b

20 double unders

6 c2b

9 t2b

20 double unders

9 c2b

etc… Keep double unders

at 20 reps and keep going up in 3s on t2b and c2b

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