CrossFit 42 South

WOD: Tuesday the 7th April 2015

Back and ready to roll… Hope you all had an awesome Easter break and ate lots of chocolate. I ate a heap and I also have zero fucks lol….. 
 


CrossFit Class

 

This week we start testing. You should be feeling fresh and ready to get after it again. Let’s bring on the PBs…..

 

Warm up

Come in and start with 5-10min of easy rowing/jogging/bike/skipping etc

 

Then do 2 sets of:

10 lunges

10 push ups

10 front squats

10 KBS

Then start on your CrossFit total.

 

Strength

“CrossFit total”

1rm back squats

1rm press

1rm deadlift

*Compare to last time HERE

Comp group

No stress if you don’t PB anything. We have not been training to PB these things over the last 4-6 weeks. We have been trying to maintain to get through the open. Now the open is over, we can focus on improving again. This is a starting point to build from. Remember that there is no magic program. If you half ass your sessions, complain, don’t show up etc, it’s all on you. You are the one who can make you better. You have to just hit what is asked of your with 110% effort, even on the days when you can’t be fucked.

Good luck and if you have more specific needs, please talk to me. I’ll help you add in some additional work to suit you personally.

Xox

 

Weightlifting

1rm snatch

*Take as long as needed.

 

Strength

A) 3rm back squats

*Fuck the 1rm. If you 3rm goes up, you got stronger. 1rm testing is fun but the ability to move heavy weight for reps is more important in our sport. Just my opinion. If you really want to 1rm go for it.

 

B) 3rm Press

*Same as above.

 

Skill

50 c2b pull ups for time

*Try to break up in as little sets as possible but this is for time. We will re test this over and over again.

 

Conditioning

10min MAX EFFORT Air bike for cals

*This is going to hurt.


20150407-182850.jpg

3 Responses to “WOD: Tuesday the 7th April 2015”

  1. Nikki says:

    Snatch – 60kg 

    press 3rm – 45kg

    back squat 3rm – 100kg

    c2b pullups 50 – 3.15min 

  2. Lucy says:

    Snatch -65kg
    Press – 45kg
    Back squat – 100kg

    C2b pull ups – 3.54

    Me air bike – 94calories lol

  3. Chelsea walker says:

    Snatch 1 rm 65kg 

    backsquat 3rm 105kg

    press 3rm got 2 out at 45kg then drop back to 42.5kg and got me all arms so tired from strict ring dips and pull ups day before

    50 c2b for time 6:20

    10 min max effort cal in Airbike 113 cal did feel exhausted afterwards but was struggling to maintain at approx 58 rpm for whole of 10 mins