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CrossFit 42 South

WOD: Friday

p1740467

WOD:
Against a 6 minute clock:
Run 800m
1 round of Cindy
Max effort Push Press, 40kg/30kg

Rest 4 minutes;

Against a 6 minute clock:
Run 600m
2 rounds of Cindy
Max effort Push Press, 50kg/35kg

Rest 4 minutes;

Against a 6 minute clock:
Run 400m
3 rounds of Cindy
Max effort Push Press, 60kg/40kg

Express:
Hit the daily WOD with Dumbbell Push Press (climbing across rounds)…

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WOD: Wednesday

p1740430

WOD:
Back Squat 7×4
In between working sets perform the following complex:
5 Double Kettlebell Russian Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Front Squats

Express:
Tabata Smash-up:
Push-ups
Box-jumps
Ring-rows
Jumping Lunges
Abmat Sit-ups

8 efforts of 20 sec on / 10sec off each station.
1 min rest between stations.…

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WOD: Tuesday

p1740406

WOD:
‘Ghost’
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute Rest

Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.

Express:
Against a 2 minute clock:
Driveway Shuttle Run (4-point touch)
In remaining time max effort Kettlebell Swings
Rest 2 min.
Repeat for 7 efforts.…

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WOD: Monday

p1740399

WOD:
In partners with one athlete working at a time, AMRAP 25 min:
12 Rope Climbs
24 Thrusters, 50kg/35kg
36 Deadlifts, 100kg/70kg

Express:
‘The Ghost’
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.…

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