CrossFit 42 South

WOD: Tuesday the 17th June 2014


GPP

Strength

Press 3×5

 

Conditioning

“Grace”

30 power clean and push jerks 60/40kg

 

Rest 5min from when you finished

 

Run 1.6km 

COMP

Weightlifting

Clean + hang clean + jerk

5×1+1+1

*Build weight each set. Start heavy-ish and build

 

Strength

A) Press 5×5

*Going to add in more volume on this. If you can add weight from last week with the 2 extra sets great, if you can’t just drop it back a little.

 

3×8 Pendlay rows

*Same weight across. Heavy but perfect. NO T&G please

 

Conditioning

“Grace”

 

-rest 5min

 

1.6km run optional.


Fish oils back in stock…. $45. Get around them. I'f you are unsure, ask questions 🙂

 

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5 Responses to “WOD: Tuesday the 17th June 2014”

  1. G says:

    Weightlifting – Clean, hang clean + jerk – 75kg all sets – could've been heavier but was feeling a bit sluggish

    5×5 Press 57kg – no fails

    pendlay rows 3×8, 57.5kg, felt easy, maybe too light

    Grace – 2:48, PR by a minute, then ran a 6:10 1.6km, bit slow? But was breathing a bit heavy from earlier 

  2. Mitch says:

    Clean+hang clean+jerk- 60-70kg

    press 5×5- 50kg

    pendlay row 3×8- 50kg

    grace- 9:02rxd- too many singles

  3. Lucy says:

    Clean + hang clean + jerk 60-65-70-75-80 but failed hang clean and obviously didn't do the jerk at 80kg

    5×5 strict press 35kg

    pendlay row 3×8 45kg

    grace 2:25 Pb by 30sec or so then ran 1.6km in 6.42 very slow 

  4. Bom says:

    Cleans, hang cleans and jerks – 60 – 75 kg.

    Press – 50 kg.

    Pendlays – 40 – 45 kg. Felt light?

    Grace RXD – 4:10

    1.6km run in 7:25

  5. Chelsea Walker says:

    Cleans 75,75,75,80,85 

    5×5 strict press 30kg felt really good 

    3×8 rows 45kg 

    30 cleans @ 50kg 1:45