CrossFit 42 South

Friday the 21st June 2013

Strength

Pendlay rows (3 sec pause at the top)

5-5-5

 

Conditioning

“Elizabeth”

21-15-9 reps for time of:

Cleans 60/40kg (full cleans)

Ring Dips

 

For new athletes do Hang cleans (power if flexibility doesn’t allow for a full squat) and push ups unless you are already able to do ring dips

 

Additional Work

Back squat (no pause)

3×3 @ 5kg heavier then Monday if possible

http://www.youtube.com/watch?v=1plItuNnk5o
Imagine what this guy could do if he wasn't a weightlifter and was a CrossFitter. Strength levels are ok I guess. 

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