CrossFit 42 South

WOD: Tuesday the 18th November 2014

GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last time

 

Strength/midline/conditioning

5 rounds not for time of:

10 strict pull ups

5 pendlay rows (Heavy but perfect)

10m inch worm to hollow (PERFECT)

*Break up the pull ups if you can’t do sets of 10. Do c2b if regular is easy. *Make the pendlay rows perfect, if in doubt, ask a trainer.

*Perfect inchworms. Pause 3sec at top and bottom. 
 

COMP

Weightlifting

Take 12min to build to a max of the following complex:

1x push press

1x push jerk

2x split jerk

 

Then 3 sets at 90%

 

Conditioning

“NATE”

20min AMRAP of:

2 muscle ups

4 HSPU

8 KBS 32/24kg

10429261_10205190168538367_211104139837437097_n

20141118-182415.jpg

4 Responses to “WOD: Tuesday the 18th November 2014”

  1. Bom says:

    Still broken from Saturday, did some of the presses but couldnt do the conditioning.

  2. Ty says:

    Complete at home

    hit 65 kg in push press/jerk complex – felt jerk tech was suffering so pulled up at 65 kg

    3 set @ 60 kg 

    nate – amrap- 10 rounds +2+2+4 (2 ring pull up L sit/2 ring dip, one ab mat, and 24 kg kb)

     

     

     

  3. LUCY says:

    Weightlifting complex did 65kg, then 3 sets @ 57.5kg

    Conditioning – 8+2+4+5 rxd, muscle ups still felt crap this week, but got thru it.

  4. Chelsea walker says:

    Weighlifting complex went up to 60kg then 3 sets at 55kg 

    conditioning will do Thursday did start it but hspu were too hard to do in home gym