CrossFit 42 South

WOD: Wednesday the 16th April 2014


GPP

Strength

Deadlift

5x 55%

5x 65%

5x 75%

*Goal will be to add 2.5-5kg to these % each week for as long as possible. The last set is your true working set. The others are more of a warm up but should be treated the same as the heavier set

 

Conditioning

Buy in- 100 double unders

Then 21-15-9 of:

Pistols

Box jumps 24/20”

Buy out – 100 double unders

 

Midline

Tabata hollow holds


Competition

Strength/Weightlifting

A) Power clean 1rm

 

B) 1rm Front squat

 

Conditioning

A) 4min AMRAP of Power cleans @ 90% of A

 

-Rest 3min

 

B) Buy in- 100 double unders

Then 21-15-9 of:

Pistols

Box jumps 24/20”

Buy out – 100 double unders

 

Midline

Tabata hollow holds


So cool

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6 Responses to “WOD: Wednesday the 16th April 2014”

  1. Mitch says:

    1RM PC= 90kg

    1RM FS= 100kg

    AMRAP PC= 6

    30 CAL Row 21-15-9 Pistols/ Step ups 30 CAL Row= 11:15

    Today didn't go well, felt tired, weak and had no speed to get under the bar

  2. Nikki says:

    PC – 80kg

    FS – 100kg

    AMRAP- 14 ?? Lost count ?? 

    100du 21,15,9 pistols, box jumps 100du 

    – 9.02 

    everything was broken today 🙁 nothing would work 

  3. Snarey says:

    Deadlifts 110-130-150

    front squat 130 PB

    conditioning 8:53 rxd 

    midline scaled 

  4. Lucy Loo says:

    Power Clean 75kg

    Front Squat 95kg

    4min AMRAP 12reps @67.5kg

    DU/pistols/boxjumps/DU-8.06rxd

    Midline-The Outlaw Way Connectivity

  5. Snoopalicious says:

    Pc- 115kg

    Front squat- 157.5kg

    3min amrap 10@102.5

    Wod 9:57

  6. G says:

    Sore batwing, power cleaned and front squatted light, done 4 min amrap of power cleans at 75kg, got 34 reps

    conditioning – 8:00.. Would've been 7mins had the floor had not have sabotaged my last set of double unders. Then done the hollow hold finisher, now I think I might be at risk of getting rhabdo. Thanks mason