CrossFit 42 South

WOD: Tuesday the 21st October 2014


GPP

 

 Strength

Press Build up to a 5rm

 

Conditioning

For time with 12:00 cut off

21-15-9 of:

Burpees

UB Wall balls 9/7kg*

Box jumps 24/20”

*If you break on the WB do 10 burpees before resuming where you left off.

 

 

COMP

 

Weightlifting

1rm clean and jerk in 15min

 

Strength

A) Press build to a 5rm

 

B) 3xME at 5rm –rest 1:00

 

C) Barbell rows

10-10-10

*Same as last week, add weight if possible. PERFECT

 

Conditioning

12min AMRAP of:

6 burpees

12 wall balls (MUST BE UB)

200m row


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3 Responses to “WOD: Tuesday the 21st October 2014”

  1. Leafy says:

    C&J 1rm:100kg

    Press 5rm:50kg

    3 ME @ 5rm:15 reps

    Barbell row 10-10-10: 40kg

    12min amrap: 5+1

     

  2. Nikki says:

    1rm clean & jerk – 85gk   1rm clean – 87.5kg soooo close to cleaning 90kg but just missed it πŸ™ 

    5rm strict press – 41kg    3xME @5rm – 9 

    barbell rows – 30kg first time doing this 

    12min amrap 

    6 burpees 

    12 wallballs – unbroken 

    200m row         = 6+6+12+130m 

    butterfly pull ups – 8 x 5sets – getting easy πŸ™‚ 

     

     

  3. Chelsea walker says:

    1rm clean and jerk 80kg old pb 85kg getting my lifts back up to almost what they use to be stoked with this πŸ™‚ 

    press 5rm 35kg

    3xME @ 5rm -5

    cond: 5+6+12+160m upscaled with 9kg wallball