CrossFit 42 South

WOD: Monday the 1st September 2014


GPP

Strength

Back squat 3×5

*Add 2.5-5kg. No pause YAY.. Just good old normal squats. Speed out of the hole.

 

Conditioning

21-15-9 of:

Front squats 50/35kg

Burpees over bar


COMP

Weightlifting

Take 15min to build up to a max 2 position snatch (floor, hang)

*try get a few good sets in here

 

Strength

Back squat 3×5

*Heavier then last time by 2.5-5kg. No pause

 

Skill

10min EMOM of:

1 legless rope climbs (no jump)

2 wall climbs

*Scale by jumping up to shorten ROM

 

Conditioning

21-15-9 of:

UB Front squats 60/40kg*

Burpees over bar
*if you break do 10 burpees before starting where you left off


Don't forget to register for this. Don't regret not doing it. Just do it!

flyer 2014 throwdown 2

 

 

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5 Responses to “WOD: Monday the 1st September 2014”

  1. Lucy says:

    Snatch work (floor, hang) -60kg
    Back squat 3×5 @85kg
    EMOM – done missed 1 round

    Conditioning – 8.09rxd didnt break front squats this was hard after everything else felt pretty useless today!!!

  2. Bom says:

    Snatches – 50kg, felt more unco than usual today. Didn't get what I would have liked.

    Backsquats – 105kg, a lot easier without the pause ;-). Heavy but good.

    EMOM – so many rope climbs! So many wall climbs!

    Conditioning – 8:16 RXD

  3. Chelsea walker says:

    Snatch got up to 35kg felt good on shoulder 

    Back squat 3×5 97.5kg 

    emom atempted Leggless and Normal rope climbs bit grinding on shoulder just did 3 chin ups with red hand and 2 wall climbs 

    21-15-9 front squats and burpee over the bar 5.47rx 

     

  4. Kalani says:

    Snatches @ 35kg

    Backsquats @ 65kg

    10min emom: all completed expect for 1 leg climb and had to use legs to stand and touch at the top.

    Conditioning- 10:22- stoked to have gotten through unbroken

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