CrossFit 42 South

WOD: Wednesday the 26th November 2014

GPP

Strength

A) Press 3×5

*Add 1kg from last time

 

B) 5xME strict pull ups –rest 1:00

*If you can do 10+ do c2b, if you can’t get 3-5 use a band. Don’t use a band that is to easy though

 

Midline

Accumulate 3:00 of L-sit

*These will be done on the floor with hand in front of hips and bum still sitting. If you can, then we can upscale but this is the starting point.

 

COMP

Weightlifting

Power clean T&G

3-3-3-3-3 –rest 1:00

*Start at 75% of 1rm and build if possible

 

Strength

A) Front squat 3rm in 12min

*This should be heavier then last weeks 5rm

 

B) 3×2 @ 90% of A

 

Conditioning (yes, more rowing. Deal with it. It will make you heaps fit)

7x500m row –rest 1:00

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


Anyone a video making enthusiast and would like to possibly with $10,000????? 

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2 Responses to “WOD: Wednesday the 26th November 2014”

  1. Lucy says:

    Power Clean T&G – 55-60-65-67.5-70

    Front Squat accidently did 5rm not 3 – 80kg

    3×2 @ 72kg 

    7x500m rows

    1/ 1.49.6, 2/ 1.49.4, 3/ 1.48.2, 4/ 1.49.2, 5/ 1.52.4, 6/ 1.51.2, 7/ 1.50.8

  2. Bom says:

    Power Clean T&G – 70, 70, 75, 75, 80kg

    Front Squat 3RM – 100kg

    3×2 @ 82.5kg

    7 x 500 – Kept the first 4 under !:50, the last 3 were abit over at 1:51, 1:55 and 1:54.