CrossFit 42 South

WOD: Wednesday the 15th April 2015

CrossFit Class

Warm up

Here early? Row 1km (moderate pace)

 

then we will spend some time using balls/rollers etc to loosen up the traps and pecs. The mobility drills we will show you should be completed most days, especially if you shoulder mobility is average.

 

Strength

Press 3×5

*Start at 75% and add 1kg each week

 

Conditioning

10-15-20-25 for time of:

Push press 40/30kg

burpees

*15min cut off


 

Comp group

Weightlifting

2 clean and jerks @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 85%

-Rest 1:00

EMOM for 3min

1 clean and jerk @ 90%

Record misses. Focus and nail your lifts.

 

Strength

Press

10-8-6-4-2 –rest 2min

*Start at 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible. 

 

Conditioning

12min AMRAP of:

3 HSPU

3 T2b

6 HSPU

6 T2b

9 HSPU

9 T2b

etc… 

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6 Responses to “WOD: Wednesday the 15th April 2015”

  1. Chelsea walker says:

    Deadlift 

    10@90 kg

    8@95kg

    6@100kg

    4@102.5kg

    2@105kg

    conditioning 

    150 kbs @ 24kg = 9:27rxd

    2km row 7:52 

    L-sit holds up to 2 mins done at home took a lot of set to accumulate 2mins haha suck at these 

  2. Nicola says:

    2x C&J @ 40kg

    5min EMOM @ 42.5kg

    3min EMOM @ 45kg

    press @ 26, 27, 28, 29, 30

    12min AMRAP: 39 reps 

  3. Chelsea walker says:

    2 clean and jerks at 68kg

    5 min clean and jerk EMOM @ 72.5kg

    3 min clean and jerk EMOM @ 76.5kg

    no misses 

    10-8-6-4-2 strict press 

    10@35, 8@36, 6@37.5, 4@40, 2@42.5

    cond 12 min AMRAP

    92 reps 

     

  4. Nikki says:

    2 clean & jerks @ 80% 70kg 

    emom for 5min – 1 c&j @ 70kg 

    emom for 3mim – 1 c&j @75kg 

    press –  10,8,6,4,2 @ 36kg – 37.5kg 

    12 min AMRAP – 3-6-9-12-15-18-21 

    hspu 

    t2b = 136reps