CrossFit 42 South

WOD: Tuesday the 19th August 2014


I would love to see all those who competed on the weekend competing down in Hobart on the 4th of October. I'd also like to see all those on the sideline watching compete and I'd also like to see everyone else compete. Russel has set a challenge to see if we can get 20 athletes competing. I doubt we can, prove me wrong. 

Organise amungst yourselfs travel and accomo as people will want to leave on different days etc. We can and should organise an MSD dinner the night before then after the comp catch up for beers.

Register by the 20th September and save $10. This will book out fast. Last year it was huge and this year will only be bigger…. Get onto it now. 

All info is on their website which has been linked on the flyer on the right side of the page!. 


GPP

Strength

A1) Press 4×5 –rest :30

*Add 1-2kg from last time

 

A2) 4xME strict chin ups –rest 2:00

*If you have 10 plus do c2b strict

 

Conditioning

10 rounds for time of:

30 double unders

10 burpees

*15min cut off. Scale if needed 


COMP

 

Strength

Press 5rm

*Try for heavier then last time

 

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

 

-rest 2:00 between sets

 

Conditioning

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP c2b pull ups

-rest 1:00

 

Rest 3:00

 

2 cycles of:

In a 2min window row 400/350m then in the remaining time AMRAP bar muscle ups

 

Rest 3:00

 

Row 500m for time

*ALL OUT EFFORT


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6 Responses to “WOD: Tuesday the 19th August 2014”

  1. G says:

    5rm Press – 60kg, we'll from my best, just felt heavy

    then a set of 5 at 57.5kg, 55kg, and then a max effort at 51kg, done 13 reps, way too light lol 

    2x2min amraps – 400m row then ME C2B pull-ups, done 18 in total

    2x2min amraps – 400m row then ME bar muscle ups! only got 3 reps each amrap 

    ME 500m row, 1:32. Struggled. Legs felt torched

    then done class conditioning, 10 rounds, 30 double unders, 10 burpees, 10mins rxd

  2. Lucy says:

    5rm strict press -40kg

    1×5 @ 38kg, 1×5@ 36kg, 1xME @ 34kg -13reps

    In 2min row 350 then AMRAP C2B pull ups x2 = 17reps

    In 2mins row 350 then AMRAP bar muscle ups = 3reps lol

    row 500m for time = 1.45 ouch this was probably the slowest row ever haha

    Skill work – played with some butterfly pull ups again, and did 3×5 ring dips

  3. Kalani says:

    5rm strict press: 30kg
    1×5 @28.5kg 1×5@27kg 1xme@25.5kg= 11reps

    Conditioning:
    First cycle of 2: 350m +3c2bs +350m +3c2b

    second cycle of 2: 350m +3c2b +350m +3c2b

    500m row for time: 2:15.. legs just would not go!!

  4. Nikki says:

    5rm press @40kg

    1×5@ 38kg 1×5@ 36kg 1×5@ 34kg forgot to do the max effort set :-/ 

    in 2 min row 350 remaining amrap c2b – 26 

    rest 3 mind 

    in 2 mins row 350 remaining amrap bar muscle ups – 3 

    forgot the ME 500 row 

  5. Bom says:

    5RM Press –  55kg , presses seemed heavy.

    1 x 5 @ 52.5 , 1 x 5 @ 50 , 1 ME x 8 @ 47.5kg

    C2B Amrap – 8

    Bar muscle up AMRAP – 2

    500m – 1:49

  6. STAG says:

    5rm press 75kg
    71kg
    67kg
    9 reps @61kg

    400+ 6reps
    400+ 10 reps
    400+ 0 reps
    400+ 1 rep

    Then fucked around with bar Mu’s, hands are now ruined.