CrossFit 42 South

WOD: Wednesday the 3rd September 2014


September newsletter http://crossfitmsd.com.au/newsletter-september-2014/

Thanks to those who read this. As always, any input would be appreciated. 


GPP

Strength

Deadlift 5rm

*add 2.5-5kg

 

Conditioning

20min AMRAP of:

20m KB goblet walking lunge

20 KBS 24/16kg

400m run

 

COMP

Weightlifting

Power snatch 5rm T&G

*Heaviest possible but perfect

 

Then 1×5 @ 95%, 1×5 @ 90%, 1xME @ 85%

 

-rest 1:30 between sets

 

Strength

Deadlift 5rm

*2.5-5kg heavier then last time. Only do this if you are feeling it. If you feel niggly in the back after all the snatching then skip it. If you feel good then do it.

 

Conditioning

20min AMRAP of:

2 muscle ups

4 pistols

8 KBS 32/24kg

200m run


Have you watched any Grid yet? It's pretty cool. Get onto a team and follow them. 

 


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4 Responses to “WOD: Wednesday the 3rd September 2014”

  1. Steph says:

    Snatch: 37.5kg

    95% 35kg

    90% 33.5kg

    85% 31.5kg= 10 still have alot of work on technique

     

    5rm dead lift:105kg

     

    4 assisted pistols

    4 C2B

    8 KBS 24kg

    200m run = 6 rounds +4+4+8+80meters

  2. Lucy says:

    Snatch 5rm- 52.5kg

    5@ 50kg

    5 @ 47kg

    ME @ 44kg – 12 rreps 

    Deadlift 5rm – 112.5kg

    conditioning – 6+2+1 was very happy finally linked my muscle ups in every round yay 🙂

  3. Kalani says:

    Snatches
    5rm= 35kg
    1×5@95%=32.5kg
    1×5@90%=31.5kg
    1xME@85%=29kg= 8 reps

    Deadlift 5rm@65kg

    Conditioning= 3 rounds + 2 muscle ups + 4 pistols +8 kbs +150m RXD

  4. Chelsea walker says:

    Power snatch 5rm = 40kg

    5x 38 

    5×36

    ME @ 34 kg = 5 ( stopped at 5 due to being blonde and thinking that's all I needed to do rather than ME) 

    deadlift did earlier 5rm 105kg

    conditioning MU substituted for 2 strict pull ups with bands + 2 strict HSPU with 1 ab Mat

    7rnd + 2 pull ups + 2 HSPU + 4 pistols + 8 KB swings @ 24 kg