CrossFit 42 South

WOD: Tuesday the 24th June 2014


GPP

Strength

Deadlift 5rm

*Heavier then last week.

 

Conditioning

EMOM for 24min

1st– 20 KBS 24/16kg

2nd– 15 box jumps 24/20”

3rd– 10 t2b

 


COMP

Weightlifting

EMOM for 8min of:

2 clean and jerks (not T&G)

*Heavy, build each set

 

Strength

Press 5×5

*Heavier then last time

 

Strength/conditioning

5 sets of:

5 Power cleans T&G

8 burpees

:20 ME Abike

-rest 4:00

*Build each set. Heavy as possible and ME on the burpees and bike.

Score is weights used and ave pace held on the bike each set


 

$20 for these ladies tees. Normally $35. Get in quick… 

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3 Responses to “WOD: Tuesday the 24th June 2014”

  1. Mitch says:

    Hot tip of the day: before lifting your barbell, ensure you have the same weight on both ends of the bar. You're welcome.

    emom 8 min 2x c&j- 60- unsure. got work done.. Did 4 jerks first min for Coach, then at some point did my lifts with uneven weight on the bar, lost it and quit!

    press 5×5- 51kg failed last rep of last set. Did 2 more reps to make up for it.

    cond- 60-72.5kg, avg rpm 88- 78. This was very sucky, after 2 rounds u could taste my lunch.

  2. G says:

    5×2 clean and jerks 70-82.5kg

    press 5×5 @58.5kg – failed last rep of last set, cracked the shits and put the racks away, I didn't need that last rep anyway! 

    Conditioning – 20:06 – pretty shit way to start the day actually, used weight from 70-80kg, kinda felt like I was gonna die at the end. Woooo

  3. Bom says:

    Clean and jerk EMOM – 60 to 77.5 kg.. Totally didn't keep to the times had some strategic couching which then totally threw me out of whack!

    Press was at 50kg for 4 sets then 52.5kg for the last. Been a bit flat on these for weeks haven't seen any improvement.

    Then I did the Wod cleans at 60kg to 70kg and also held an average of 75 on the bike. Felt wiped out afterwards.