CrossFit 42 South

WOD: Wednesday the 31st December 2014

New years eve…. Last session for 2014. Come in the morning 7am class and 8am open gym for your last WOD before you go out and binge drink like I know you all will lol…. 


GPP

Strength

Deadlift

5-4-3-2

*Aim to start heavier then last 5rm and build each set. Not T&G. 

 

Conditioning

5 rounds for time of:

15 deadlifts 70/45

15 wall balls

200m run

COMP

Weightlifting

1rm press

1rm push press

1rm push jerk

1rm split jerk

*Build up how every you like, rest as long as needed. Goal is to go heavier on each lift. Keep adding weight to the bar till you finally max out your overhead lift. 

 

Conditioning

20min AMRAP of:

20 Overhead squats 50/35kg

10 muscle ups

100 double unders

400m run

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One Response to “WOD: Wednesday the 31st December 2014”

  1. Bom says:

    Was sore so my 1RMs were off a bit –

    Strict Press – 62.5kg

    Push Press – 75kg

    Push Jerk – 80kg

    Split Jerks were done at 60, 65, 70kg. Still working on these.

    Conditioning was horrendous. Did some over squatts at 40kg, didn't get any muscle ups. Muddled through 2 rounds.