CrossFit 42 South

WOD: Tuesday the 4th November 2014

Hope that everyone had a good long weekend. 

Our first Saturday class was ok. We had 5 and then 5 at open gym. Would like to see better numbers for this though and more to open gym. This is a short training week so hope to see more people there. 


GPP

Strength

Back squat 3×5

*Start at 75% of your 1rm and add 2.5kg each week for as long as possible. When you can no longer add weight we will drop you back and rebuild you again.

 

Conditioning

3 rounds for time of: (16min cut off)

15 front squats 50/35kg

20 wall balls 9/7kg

Then buy out with 800m run

 

HELLO LEGS!!!


COMP

Incase you didn't realise, the Open is only 4 months away. If you have been half assing your training, you better pull your finger out. If you don't do as good as you intended or you aren't improving as fast as you would like or you don't feel as fit as your should then you only have yourself to blame. Ask yourself tonight before coming to train, do you really want to be better? Are you ready to suffer a little? Can you deal with hard work and discomfort? If so, bring on the next 4 months. 🙂

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*Start this around 75-80% of best snatch. Give or take depending on your ability. Add weight each set if the set was perfect.

 

Strength

Back squat 3×5

*Start at 75% of your 1rm and add 2.5kg each week for as long as possible. When you can no longer add weight we will drop you back and rebuild you again.

Conditioning

5 sets of:

ME UB t2b -2

Then straight into a 500m row

-Rest 1:00

*Don’t go right to failure but try get out as many as possible. Keep rows same pace. As fast as possible but same pace


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4 Responses to “WOD: Tuesday the 4th November 2014”

  1. Lucy says:

    Weightlifting- 45-50-52.5-55-57.5-60-62.5kg

    Back squat 3×5 -85kg

    Conditioning
    1- 15/ 1.51
    2- 14/ 1.56
    3- 10/ 1.55
    4- 12/ 1.58
    5- 12/1.58

  2. Bom says:

    Snatchs – went from 40kg to 52.5kg.

    Backsquat – 105kg

    Ran out of time for the conditioning will do this Thursday.

  3. Leafy says:

    Snatch: went from 50kg to 65kg

    Back squat: 100kg

    Conditioning: 1- 20, 2- 10, 3- 7, 4- 15, 5- 10

     

  4. Kalani says:

    Weightlifting: Snatch+HangSnatch+OHS- 7 sets of 1+1+2- rest 1:00
    25 / 26 / 27 / 27.5 / 28 / 30kg …. not sure why only 6 sets were written

    Strength: Backsquat 3×5
    55kg

    Conditioning: completed 3 rounds… not sure on how many T2B were done.