CrossFit 42 South

WOD: Wednesday the 21st May 2014


GPP

 

Strength

Deadlift 5rm

*Add 2.5-5kg to last session

 

Conditioning

Row 1km

Then 3 rounds of:

25 KBS 24/16kg

20 ab mat sit ups

15 push up (hand release)


COMP

Weightlifting

Start at 50% of your max clean and jerk and then EMOM until max 1x clean and jerk add 2.5 – 5kg

*Amount of weight depends on your max. Try to get at least 10 lifts in and anything over that should be reaching max.

 

Strength

Deadlift 5rm

*Same as GPP. Start heavy but allow room to build

 

Conditioning

Row 500m

20 ring dips

Row 400m

15 ring dips

Row 300m

10 ring dips

Row 200m

5 ring dips

Row 100m


Perfect Squat from baby

 

 

 

 

 

 

 

 

 

 

Put this one up a long time ago. Just wanted to everyone to know how to squat 🙂

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3 Responses to “WOD: Wednesday the 21st May 2014”

  1. Nikki says:

    Clean & jerk EMOM – got up to 75kg in 13 lifts

    deadlift – 100kg I HATE DEADLIFTS 

     

  2. Mitch says:

    C&J EMOM – 40-75kg in 11 lifts 

    5rm deadlift – 120kg

    cond. – 15:20 – finally feel like I'm starting to get the hang of kipping dips

    went to the gym today planning on just doing some mobility coz I felt like shit, once I started moving a bit felt good so I did it all. I think the Facebook post 'motivated people only' helped aswell.

  3. Lucy says:

    C&J EMOM-35-75 failed my jerk at 80 but on the positive note got my 80 full clean since wrist insert happy dance here!

    5rm dead lift -100kg

    conditioning -22mins did 35rxd 15 with black band officially the worst ring dipper ever!!!!! 

    Outlaw connectivity done