CrossFit 42 South

WOD: Wednesday the 10th September 2014


GPP

Skill

Spend 8min to find your best 3rm broad jump.

*Make this rebound. Big jump, land and jump again and again. Score is total distance.

 

Strength

Deadlift 5rm

 

Conditioning

5 sets all out effort of:

20 KBS 24/16kg

200m row

-rest 3:00

*Score is fastest and slowest sets. Go HAM!


COMP

Skill

Spend 8min to find your best 3rm broad jump.

*Make this rebound. Big jump, land and jump again and again. Score is total distance.

 

Weightlifting

Build up to last weeks 5rm power snatch

*Not heavier. Maybe lighter if not feeling it

Then…..

1×5 @ 95%

1×5 @ 90%

1xME @ 85%

*Goal is more reps on ME set.

-Rest 1:30 between sets

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

In a 3min window air bike 20 cals then do 15 KBS 32/24kg. Rest remaining time. Complete for 4 total sets.

*If you can mange sets of 15 then do sets of 20. That is the goal and UB. Hit the Air bike @ 95%. This means go AFAP with just a little bit of juice spare. 


This was found in Logan tummy on Monday morning. This is why I haven't been at the box much so far this week in the arvo. 

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Here he is the night we picked him up all sad and shit. He is feeling better now, just a little uncomfortable the poor guy. To some he may seem just like a dog, but to Lisa and I he is our boy. Just like people have babies, we have a fur baby. 

 

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7 Responses to “WOD: Wednesday the 10th September 2014”

  1. Anonymous says:

    Broad Jump 3 rep max – 6.9m

    Power Snatching – 1×5@ 50kg, 1×5@ 47kg, 1xME @ 44kg – 15reps (3 better than last week)

    Deadlift 5rm – 115kg this felt very heavy. Time to drop back next week i think.

    Conditioning- Completed with 15KBS, kept them unbroken, however my airbike efforts were very poor!

    Today i felt very shitty, very tired and lacking energy and very sore in the shoulders, but i got it done.

  2. Nikki says:

    Power snatch -1×5 @50, 1×5 @47.5, 1×5 @45, 1xme @42.5 @ 10 

    deadlift – 95kg no idea what is going in here can't lift anything heavy ??? 

    And this was about the time I cracked it and packed up 🙁 tried to muscle up still no go…….. 

  3. Chelsea walker says:

    5 rm power snatch 35kg dropped 5kg from last week shoulder didnt want to do any heavier 

    5@33kg

    5@31kg

    5@29.5kg

    deadlift 105kg felt heavier didnt got up 

    cond 

    2 rnds with 20kb swing last round 15kg this was challenging 

  4. Kalani says:

    3rm broadjump= 5.75m

    Snatching= lighter than last weeks 35kgs, went with 30kg. Shoulder felt funky.
    1×5 @95%= 28.5kg 1×5@90%= 27kg 1xME@85%= 25.5kg= 12 reps.

    Deadlift 5rm@70kg

    Conditioning= each round was 15calories and 10 kbs @24kg. Felt so hard ans burnt like hell! Would have enjoyed it better if I was stronger maybe, to be able to complete the rounds as the should be done