CrossFit 42 South

WOD: Tuesday the 14th April 2015

CrossFit Class

Warm up

3 sets of:

:30 plank hold (tight hollow position)

15 band good mornings

Run 200m



Deadlift 5rm

*Start at 75% and add 2.5-5kg each week. Get in some good warm up/work sets. First set 80% of what your workout weight is then 90% of working weight then 100% of working weight. Each week add weight to these sets as well as the 5rm. 



150 KBS 24/16kg

*Every break complete 10 lunges. A break is when you lose momentum, so you can’t stand with the KB hanging

Comp group



10-8-6-4-2 –rest 2min

*Start at 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible. 



For time:

150 KBS 32/24kg


-Rest 5:00


Row 2km

*5-8 seconds slower than your 2km pace from last week but this will feel like effort after the above. 



Accumulate 2min of L-sits

*Perfect position rather than holding for longer time



3 Responses to “WOD: Tuesday the 14th April 2015”

  1. Chelsea walker says:

    Today's results I accidently logged in wed my bad

  2. Nicola says:

    Deadlifts 75, 77.5, 80, 82.5, 85

    150KBS 13:58 used 20kg KB

    2km row 8:55

    L-sits on floor 

  3. Nikki says:

    Deadlift I kept at 80kg felt heavy today

    150 kbs @ 24kg 10 something 

    forgot to row and L sits