CrossFit 42 South

WOD: Tuesday the 11th November 2014

GPP

 Strength

Press 3×5

*Add 1-2kg from last session

 

Conditioning

“Cindy”

5 pull ups

10 push ups

15 squats

*PERFECT REPS. Chin clearly over the bar, chest to floor and no worming and deep squats and stand all the way up. Be honest with yourself please.

Compare to last time HERE

 

 


COMP

Yes, I want the conditioning done first today……..

 

Conditioning

7x500m row (Same pace each set)

-Rest 1:00

*Go at a slightly faster pace then the row/t2b work from last Tuesday

 

Strength

A1) 4x 8-12 strict HSPU –rest :30

 

A2) 4x 12 bent over KB rows –rest 1:00

 

*Same as last week on this work but try make it slightly harder. Add 1 rep. Once you can do 12s on the HSPU you can increase difficulty. If you can do 12s on rows add a 1sec pause ON the chest

 

 


Some info I posted a while back. This is the average of the bottom 10% regional level athletes. This is a cool bench mark to aspire to. 

Please note that there would be better athletes with not as heavy lifts. The strength numbers aren't the be all and end all but they really help. If you can be close to this you know you are strong enough, then you have to ask yourself, are you fit enough? 

Screen Shot 2014-11-10 at 12.19.42 pm

 

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5 Responses to “WOD: Tuesday the 11th November 2014”

  1. Ty says:

    Row 144.9,144.4,142.9,143.8,143.6,142.7,143.6

    a1) 4/4, 4/2/2, 6/2, 7/1

    a2) 12, 6/6, 12, 8/4

    huge shoulder pump and felt a little ill after row

     

  2. Anonymous says:

    Rows 1) 1.53.3, 2) 1.53.2, 3) 1.54.2, 4) 1.53.5, 5)1.53.7 6) 1.55.5, 7) 1.53.0

    Strict HSPU – 4×8 with a 10kg plate and my knee sleve, these felt good so thought id try a strict with nothing and got 1 and 6 more after that! Pumped!!

    4×10 KB rows with 16kg

  3. Chelsea walker says:

    7x500m rows 1.54.4, 1.50.4 ,1.54.2, 1.55.4, 1.54.2 1.54.4, 1.54.0

    8 strict hspu started with 2X10kg weight plates and abmatt but dropped back to 5kg plates. Had to break sets Down 

    6/6, 9/3, 6/6, 8/4 this felt heavier than last week shoulders got tired very easy 

  4. Kalani says:

    Conditioning: 7x500m row: 
    2:09.6 / 2:09.7 / 2:09.0 / 2:09.4 / 2:12.6 (LAZY) / 2:09.6 / 2:14.7

    Strength: A1) 4-12 Strict HSPU:
    Competed 2 rounds of 4 HSPU using a 5kg plate and an ab mat, then for the last two rounds I completed 4 HSPU with just an ab mat.

    A2) 4×12 Bent Over Rows
    Used the 11.5kg (I've been told that's how much the weighed by Wils) dumbbells for all sets of 12reps.