CrossFit 42 South

WOD: Tuesday the 21st April 2015

Reminder that Saturday morning their will be no classes for ANZAC Day. Thank you. 

CrossFit Class

Warm up

Here early? Row 1km then practice double unders

Then… skill work on the Turkish get up. Build to the heaviest 2 rep max on each side

 

Conditioning

20min AMRAP of:

5 t2b

5 c2b pull up

6 Turkish get ups alternating

15 burpee

*Choose own weight on the TGU. This is an amrap but they still need to be perfect. Try go as close to rxd on the t2b and c2b today then push hard on the burpees. 

 

Comp group

Strength

Deadlifts

10-8-6-4-2 –rest 2min

*Heavier than last week. 1 last week of this next week so be sure to push it today.

 

Gymnastic skill

A1) 3x ME UB t2b

-rest :30

 

A2) 3x ME UB hspu kipping

-rest 2:00

 

Conditioning

15min AMRAP of:

15 cal row

10 burpees over rower


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3 Responses to “WOD: Tuesday the 21st April 2015”

  1. Ty says:

    D/L 110 – 135 kg

    T2b me 17/16/12

    hspu kipping 9/9/9

    A rap 15 min 7+15+4

  2. Nicola says:

    Deadlifts: 77.5, 80, 82.5, 85, 87.5

    ME T2B: 10-12-8

    ME HSPU: 4-2-2

    AMRAP: 6+15+4

  3. Nikki says:

    Monday's conditioning as a warm up – 

    10 wallballs 7kg 

    10 box jumps overs 20" 

    10 cal row       = 9.42 

    deadlifts 10-8-6-4-2 @ 85kg 90kg 95kg 100kg 105kg

    3x ME UB T2B – 11- 17 – 14 

    3x ME UB HSPU – 13 – 14 – 15 

    15 min amrap 

    15 cal row 

    10 burpee over rower   = 6+15+1