CrossFit 42 South
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WOD: Tuesday the 10th February 2015

CrossFit Class

Warm up/skill

Here early?

5min of:

50 single skips + 5-30 UB double unders

 

Then 3 sets of:

12 barbell good mornings (moderate weight)

100m farmer carry 2×32/24kg

 

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Conditioning

21-15-9 of:

KBS 24/16kg

Goblet lunges

Run 200m

*Hit as fast as possible…..

 

COMP group

Weightlifting

1rm power clean push jerk

 

Conditioning

EMOM for 15min

1st- 15/10 cal air bike AFAP*

2nd– 10-15 UB t2b

3rd– 5 power clean push jerks t&g @ 70-75%

*We have a loan bike atm and it has the old computer screen, which counts cals very slowly. So lets aim for 8/5. That should do the trick.

 

-rest 3:00

 

Then 3min AMRAP of triple unders

*Yes, triple unders. Who knows what will come out in the open.

 

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This entry was posted on Monday, February 9th, 2015 at 5:30 pm and is filed under CFMSD Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

3 Responses to “WOD: Tuesday the 10th February 2015”

  1. Nikki says:
    February 10, 2015 at 6:24 am

    Power clean & push jerk @ 70kg 

    Emom 1st 3 cal row 2nd 15 t2b 3rd 5 power clean & push jerks 

    2 rounds of c&pj I only did 4 and 10 t2b 

  2. Lucy says:
    February 10, 2015 at 6:56 am

    Power clean push jerk -70kg

    15min emom
    1) 3calories
    2) 10 t2b
    3) 5 ub power clean push jerk @50kg

  3. Chelsea walker says:
    February 10, 2015 at 8:29 pm

    Strength

    Instead of clean and push jerk did 5rm deadlift @ 105kg due to sore wrist still 

    Skill

    worked up to highest box jump maintaining good form 

    3-3-3-3-3 @ 30 inch

    cond 

    15 min amrap 

    6 cal airbike 

    10 t2b couldn't maintain UB last round only got 7 

    12 KB swings @ 24kg