CrossFit 42 South

WOD: Tuesday the 28th April 2015

Made a few changes to the programming for this week due to the Joshy WOD on Wedneday. I totally lost track of what week we are in, hence why Friday and Saturday I wrote May instead of April lol. 

For more info on this workout and the cause click HERE

CrossFit Class

Strength

A) Deadlift 5rm

*Hit a set at 80 and 90% of working weight. Add 2.5-5kg from last week.

 

B1) Press 3×5 –rest :30

*Add 1kg

B2) 3×15 strict pull ups –rest 2:00

*Scale as needed to get reps completed. Can be broken up into 2-3 sets MAX. Must be completed quickly though. 


Comp group

Made a few changes to the programming for this week due to the Joshy WOD on Wedneday. I totally lost track of what week we are in, hence why Friday and Saturday I wrote May instead of April lol. Your deadlift progression has been moved to Saturday. Doing all those deadlifts then all the KBS on Wednesday for the Joshy WOD is asking for problems. 

Weightlifting

EMOM for 10min

1 clean and jerks @ 85% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 90%

*Record misses. Focus and nail your lifts.

Strength

Press

10-8-6-4-2 –rest 2min

*Last week of this, get after it.

Conditioning

4 rounds for time of:

:30 L sit hold

100 double unders

*Break up the L sits as needed. This is accumulated time. Put a 10” box under your feet and this is the standard.


This is what I mean about looking like a silverback gorilla when picking up bars, going ape shit is optional. 

 

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3 Responses to “WOD: Tuesday the 28th April 2015”

  1. Anonymous says:

    10min EMOM clean and jerk – 67.5kg

    5min EMOM clean and jerk – 71kg

    Press 32.5-35-37-38-40kg

    COnditioning – 13.45? half rx with feet above box, half not lol

  2. Chelsea walker says:

    10 min EMOM clean and jerk 72.5kg

    5 min EMOM clean and jerk 78.5kg 

    no misses 

    push press 

    10@ 35, 8@37, 6@38, 4@40, 2@45 

    cond 14:24 without box max hold about 10 secs 

  3. Nikki says:

    Emom for 10 mins clean & jerk @ 85%  68.5kg 

    rest 1: 

    emon for 5 mins clean & jerk @90%   72.5 wasn't the right % shoulder was hurting 

    press.   10-8-6-4-2   35kg 37.5kg  40kg  40kg  gave up 

    4 rounds for time 

    :30 second L sits / 100 du = 14.52