CrossFit 42 South

WOD: Wednesday the 23rd April 2014


GPP

Strength

Press 3×5

*Adding 1kg to last session

 

Conditioning

EMOM for 16min

Odd- ME wall climbs in 40sec

Even- 15 burpees


Competition

Strength

Press 3×5

*Adding 1kg to last session

 

Push press 3-3-3

*Start heavier then last weeks last set of 5 and build

 

Weightlifting

2-2-2-2-2 Jerks from racks

*Try start with the weight you used on your 3rd or 4th set on last weeks 3s and build up from there. Goal is to go heavier

 

Conditioning

EMOM for 16min

Odd- ME wall climbs in 40sec

Even- 15 burpees 

 

20140423-195511.jpg

9 Responses to “WOD: Wednesday the 23rd April 2014”

  1. G says:

    Strict Press 3×5 @50kg

    pushpress 3-3-3 65-70-75kg

    pushjerks – 80-90kg

    felt strong. Like ox. Didn't do conditioning as I didn't wanna lose my shoulder gainz…. And I had to take the 6:30am class 

  2. Mitch says:

    Strict press 46.5kg

    Push press 55-60-65

    split jerks 65-65-67.5-67.6-67.5

    EMOM 17 wall climbs (scaled, didn't go all the way up)(bitched out on 2 rounds of these)

                12 burpees (all rounds)

    felt tired today, 67.5kg jerks didn't got real well. Shoulders were too stuffed to do the EMOM as well as I would have liked

  3. Lucy says:

    Press 3×5@31kg
    Push press -50,55,57.5kg
    Jerk -55,57.5,60,65,65
    Conditioning- 10/5@15 and 3@10burpees

  4. Nikki says:

    Press – 35kg 

    push press – 55kg 60kg 62.5kg

    push jerks – 55kg 60kg 65kg 70kg 72.5kg 

    jerks felt good !!!! 

    16min emom 

    24 wall climbs – all the burpees but 3 on the last min 

  5. Snarey says:

    SP 51kg

    PP 70-72.5-75kg

    PJ 75-77.5-80-82.5

    COND 40sec active hang

                10 burpees

    shoulder sore …. Such restriction … Much annoyance … Wow …. Don't like multiple jerks

  6. Bom says:

    Strict Press –  55kg

    Push Press –  70kg, 72.5kg, 75kg

    Push Jerks – 72.5kg, 75kg

    Shoulders were wrecked by the end, would split jerks be easier? Not sure if I was able to do these properly because of all the stricts and pushs before hand.

    Conditioning was harder due to no shoulders.. saved my self from face planting twice or so.. totally had control of the wall climbs.

  7. Snoopy loopy says:

    Press- 5×5 at 53.5

    Push press- 75-80-85

    Push jerks 90-92.5-95-97.5-100

    4x500m rest 1:1 1:40 across the board.