CrossFit 42 South

WOD: Wednesday the 19th November 2014

GPP

Strength

Press 3×5

*Add 1kg to from last session

 

Conditioning

For time complete the following:

30 push press 40/30kg

800m run

-Rest 2:00

20 push press 50/30kg

625m run

-Rest 2:00

10 push press 60/40kg

Run 400m

*Score is time from start to finish including rest breaks.

*Scale weight as needed

 

COMP

Weightlifting

Hang Power clean T&G

3-3-3-3-3 –rest 1:00

*Build each set. Heavy but fast cycle time

 

Strength

A) Front squat 5rm in 12min

B) 3×3 @ 90% of A

Conditioning

7x500m row –rest 1:00

*Slightly faster then last time. Same pace on all rows


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3 Responses to “WOD: Wednesday the 19th November 2014”

  1. Bom says:

    Hang power cleans – Started at 40 then went to 55kg.

    Front Squat 5RM was at 90kg.

    Rowing started with good intentions but I'm still pretty wrecked, was at 1:47 average for 3 of them then dropped to 1:51 for the last one.

    The weights were kept relatively light as well.

  2. Lucy says:

    Hang Power Cleans 50-70kg

    Front Squat 80kg, failed on my 4th one at 85kg, felt heavy today was pretty tired, i also forgot to do the 3 sets after 🙁 my bad!

    Conditioning – 1.51.7/ 1.51.2/ 1.51.6/ 1.51.8 / 1.55.4 / 1.52.6 / 1.52.4 most were faster than last week except my little spaz one at 1.55 in the middle, i had an itchy nose

  3. Chelsea walker says:

    Feeling pretty average today with lifts due to sore back 

    hang power cleans 45-50-55-60-65 

    front squat 5rm 75kg 

    3×3 at 67.5kg 

    Started off really well but too well couldn't maintain it 

    148.5/148.4/148.9/149.2/151.5/151.6/151.7