CrossFit 42 South

WOD: Saturday the 31st January 2015

GPP

 

Warm up/skill

We will spend some time with bar in hand going over the clean and jerk to break it down for you. Then start warming up to a heavy-ish double and begin work sets.

 

Weightlifting

Clean and jerk

2-2-2-2-2

 

COMP

 

Weightlifting

A) 1rm snatch

 

B) 1rm clean and jerk

 

C) 1rm front squat

 

*Some days you are feeling it, and others you aren’t. These don’t have to be PBs. Just go as heavy on them as you can for the day.

 

Conditioning

8x :20 ME air bike

-Rest 2min

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2 Responses to “WOD: Saturday the 31st January 2015”

  1. Chelsea walker says:

    3×10 ring c2b pull ups with band 

    3×12 barbell rows @ 30kg

    3×12 lat pull downs 

    3×12 tricept push downs 

    3×12 bench dips 

    3x 12 machine rows 

    3x 3 strict dips 

    3x 10 hangin hip thrust in false grip

    3×3 Sitting MU progressions with band in false grip 

  2. Lucy says:

    Snatch -60kg
    Clean and jerk – 80kg
    Front squat 90kg
    These were all way off my 1rms. Airbike work also done