CrossFit 42 South

WOD: Tuesday the 23rd September 2014


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last week

 

Conditioning

5 Rounds for time of:

10 hang power cleans 40/30kg

10 box jumps 24/20” step down

*10min cut off

 

COMP

Weightlifting

5 sets of:

3 cleans + 1 jerk

*Start @ 80% of 1rm and build if possible. Start lighter if needed.

 

Strength

Push press 5rm for the day

*Get after it.

 

Then

1xME @ 85%

-rest :30

1xME @ 80%

-rest :30

1xME @ 75%

*Do not let the bar hit the floor. These are ME sets but be smart. Quality over quantity here but don’t stop 3 reps short either. Learn your body.

 

Conditioning

3RFT of:

10 box jumps 30/24”

10 hang power cleans 60/40

 

-rest 5:00

 

3RFT of:

10 box jumps 24/20”

10 hang power cleans 40/30kg

Will be doing another order of this stuff this week. 🙂 

More cinnamon this time around, went quick last time…… 

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5 Responses to “WOD: Tuesday the 23rd September 2014”

  1. Chelsea walker says:

    5 sets of 3 cleans + 1 jerk

    55,60,65,70,75 

    heaviest jerk I've done in awhile felt good even held it for cpla seconds 

    5rm push press 

    42.5kg 

    ME @ 85% 6 @ 36kg

    ME @ 80% 8 @ 33.5kg 

    ME @ 75% 11 @ 31.5kg 

    will completed conditioning thurs as didnt have box to do box jumps 

  2. Nikki says:

    Clean + jerk 3+1 x 5 – 70kg 

    push press 5rm – 60kg 

    1xME – 51kg – 7,  1xME – 48kg- 11,  1xME – 45kg – 14 

    3rft – 10 box jumps 24", 10 hang power cleans@40kg = 2.30 

    rest – 5 mins 

    3rft – 10 box jumps 20", 10 power cleans@ 30kg = 1.48 

    practice some jerks 

  3. Lucy says:

    Clean and jerks 60-65-70-72.5-75 failed my last clean at 75kg just got sloppy thru the midline didnt stay tight

    5rm push press -57.5kg
    1x ME @ 85%- 48kg – 10
    1x ME @ 80%- 46kg – 10
    1x ME @ 75%- 43kg – 12

    Conditioning
    3RFT box jumps 24″ & cleans 40kg – 2:48 rxd
    3RFT box jumps 20″ & cleans 30kg – 1:54 rxd

  4. Bom says:

    3 cleans + jerk – 65, 67.5, 70, 75, 80kg

     

    Push press 5rm – 70kg coulda been a bit heavier maybe.

    1xME @ 85% – 60kg for 6

    1xME @ 80% – 55kg for 6

    1xME @ 75% – 52.5kg for 6

    Conditioning – 7:38 , 4:34. 60kg was heavy.

     

     

     

     

     

  5. Kalani says:

    Cleans + jerk = 25,30,35,40,45

    Push press 5rm = 45kg
    ME @85% 35kg = 10
    ME @80% 32kg = 12
    Me @75% 30kg = 16

    Conditioning:
    24″ box + 40kg = 9:53. These were a height and weight out of my comfort zone so felt like it took forever to complete

    20″ box + 30kg = 4:00. These felt so much better!