CrossFit 42 South

WOD: Wednesday the 1st April 2015

CrossFit Class

Warm up

3 sets of:

Row 10 cals (tough effort)

10m inch worm

:15 side plank

:20 plank

:15 side plank

10 band good mornings

 

Strength

Deadlift 3rm

*Add weight to last weeks 3rm if possible

 

Weightlifting

Hang snatch

3-3-3-3

*Full snatch. If mobility is an issue you can power snatch + ohs to as low as you can go. Start moderate and build up.

Comp group

Strength

1x ME weighted strict pull ups @ 95%

1x ME weighted strict pull ups @ 90%

1x ME weighted strict pull ups @ 85%

1x ME weighted strict pull ups @ 80%

1x ME UB kipping c2b pull ups

 

Conditioning

2-4-6-8-10-8-6-4-2 of:

Deadlifts 120/85kg

HSPU

*Keep the HSPU as close to open standard as possible. Mark your hands so they don’t go to wide, make sure your feet are together and heels up as if they where over a line.


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Dolt and Nicola have been selected by the coaches as the two stand out performers throughout the Open. Their efforts not only during the Open but in training and their involment in the community has got them a little prize from Sports Power Burnie. 
This was really hard to pick as everyone who did all the workout in the Open did an amazing job, got PBs, showed up every week etc. Everyone should be very proud of their efforts. 
Again, a special congratulations to these two though. 

Thanks to everyone who has been a part of this epic 5 week journey. Let's now move on, focus our training to constantly get better and keep having fun. 

Love you all. 

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2 Responses to “WOD: Wednesday the 1st April 2015”

  1. Lucy says:

    Strict pull ups
    1xME @ 9.5kg – 7
    1xME @ 9kg – 7
    1xME @ 8.5kg – 6
    1xME @ 8kg – 5
    1xME UB kipping c2b – 20

    Conditioning
    9.34 rxd – deadlifts felt heavy and burnt the shit outta my hammies lol

  2. chelsea walker says:

    Strict weighted pull ups finally I have them only light tho 🙂

    6 @ 1.25kg

    2 @ 2.5kg

    5 @ body weight

    Conditioning completed I forgot to take my time all I know is that it hurt abdominal still killing from mondays workout making the deadlift hurt badly