CrossFit 42 South

WOD: Wednesday the 17th December 2014

Don't forget about the "Reflect and Acknowledge" post. Read it and post something you would like to reflect and ackoeldge in the year 2014. It has been a big year and It would be great if you take 5min out of your day and post. 


GPP

Strength

A) Deadlift 5rm

*Add 2.5-5kg from last time. Be sure you are warming these up properly. Getting in good warm up sets could be the difference in the gains you can make.

 

B1) Press 3×5 –rest 1:00

*Add 1kg

 

B2) 3×8-12 Bent over rows (use press weight)

*Scale weight down if needed. If it’s easy do 12 reps with a 2sec pause on the chest.

 


COMP

Strength/conditioning

EMOM for 10min

5 deadlifts @ 85% of 5rm

5 HSPU

 

Conditioning

4x1km row

-Rest 2:00

 

Accessory

A1) 3x 6-10 GH raise –rest :30

A2) 3x 15 tricep push downs (band) –rest :30

A3) 3x 10 Barbell rows –rest :30


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One Response to “WOD: Wednesday the 17th December 2014”

  1. chelsea walker says:

    COMP

    Strength/conditioning

    EMOM for 10min

    5 deadlifts @ 85% of 5rm

    5 HSPU

    All rounds completed with 85kg deadlifts and 5 HSPU  got very tough towards end rounds

    Conditioning

    4x1km row

    -Rest 2:00

    157:4, 157.6, 157.2, 159.2

     

    Accessory

    A1) 3x 6-10 GH raise –rest :30 completed 7 with orange band

    A2) 3x 15 tricep push downs (band) –rest :30 completed with pink band I found these difficult

    A3) 3x 10 Barbell rows –rest :30 completed with 25kg on barbell