CrossFit 42 South

WOD: Tuesday the 12th May 2015

CrossFit Class

Warm up

Here early? Run 2 laps around the block.

 

Every :30 for 5min do 8 perfect air squats

Then 30 sit ups

Strength

Back squats 3×5

*add weight to last week

Conditioning

EMOM for 20min

Odd- ME t2b in :40

Even- ME front squats in :30 @ 50% of 3×5

*Score is total front squats and total t2b separate. 


Comp group

Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.


Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.

 

Weightlifting

A) Build to a max of the following complex: 1x clean

1x hang clean

1x jerk

 

B) Then 3×3 clean and jerk at complex weight –rest 2:00 btw sets

*Try hi the 3 reps AFAP.

 

 

Conditioning

30min EMOM of:

1st- 5 T&G Deadlifts

2nd– 4 strict HSPU + 6 kipping

3rd– 15/10 cal air bike

*Make the deadlifts tough but not maximal. Pick a weight and stick to it for the entire wod.


IMG_5835

 

 

 

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3 Responses to “WOD: Tuesday the 12th May 2015”

  1. Chelsea walker says:

    Complex 1rm at 80kg

    1xclean

    1x hang clean

    1xjerk

    Then 3×3 of 1xclean and jerk complex couldn't do 80kg so just did 75kg for all sets got heavy 

    30min EMOM of:

    1st min 5 deadlifts at 75kg

    2nd min 4 strict hspu + 6 Kipping got to 3rd last round and dropped to 2,2,3 on strict hspu and broke the 6 hspu down 

    3rd min 10 Cal on airbike 

     

     

  2. Nikki says:

    Clean complex – 1 x clean, 1x hang clean 1x jerk = 75kg 

    3×3 clean then jerk – 65kg (shoulder playing up again) 

    30 min emom – 1st 5deadlifts @80kg,   2nd 4strict Hspu 6kipping    3rd 10cal bike 

    got to the 18th round and gave up, shouldn't couldn't take anymore – had it all done up until then 

  3. Lucy says:

    Clean complex -70kg
    Did 2×3 @70kg
    And 1×3 @65kg

    Conditioning – completed
    Deadlifts @80kg
    2 strict × 6 kipping HSPU
    10 calories air bike