CrossFit 42 South

WOD: Tuesday the 16th September 2014


GPP

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

12min AMRAP of:

30 double unders

10 power cleans 40/30kg

10 jumping lunges

 


COMP

Weightlifting

A) Clean and jerk 5×2 @ 90%

*Goal is to make them feel better then last week. No heavier….

 

B) EMOM for 10min

5 push jerks t&g

*Start heavy-ish and build. Focus on on fast cycle time and being efficient.

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

6min AMRAP of:

15 wall climbs

AMRAP t2b

For the older guys……. this can be you ๐Ÿ™‚

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5 Responses to “WOD: Tuesday the 16th September 2014”

  1. Lucy says:

    Clean and Jerks – 3 sets @ 75kg, 2 sets @ 70kg

    Push Jerk EMOM t&g -40-57.5kg

    Deadlift – 100kg, dropped back this week to re-build

    Conditioning – 33 T2B rxd

  2. Chelsea walker says:

    Clean and jerks @ 50kg felt good 

    push jerk 42.5kg didnt go up in weight just stayed at this 

    5rm deadlift 100kg working back down as can't get past 107.5kg

    cond 16 t2b rx

  3. Nikki says:

    Clean & jerks – 3@ 70kg 2@ 65kg 

    Emom 10mins – 5 push jerks @ 35 – 47.5 

    deadlifts – ๐Ÿ™ nope 

    6min amrap-  15 wall climbs, amrap T2b = 37 

  4. Steph says:

    Clean and Jerk 1 RM: 65kg

    clean and jerk @ 90%: 87.5kg, felt heavy so dropped back to 85kg, still struggled a little

    EMOM: 5 push jerks @ 35-37.5kg

    5RM deadlift: 100kg- resting the shoulder, have previously got to 107.5kg but wasnt happy with it, so dropping sounds good to me ๐Ÿ™‚

  5. steph says:

    i meant 57.5kg and dropped back to 55kg sorry