CrossFit 42 South

Monday the 25th November 2013

Strength

Pause back squats (3secs at bottom)

3×5 @ 70% of last weeks 1rm

 

WOD

800m run

30 C2B pull ups*

400m run

20 C2B pull ups*

200m Run

10 C2b Pull ups*

*If you break on the C2B pull ups do 10 jumping squats before resuming from where you left off

 

 

Additional work

(A) 5×2 low hang snatch (2” of the floor)

*You’ll pick up the bar 2” of the floor, pause for a moment then snatch. Drop and re set if you wish, but quick re set

 

(B) Tempo Pendlay row

4×5

*Fast up, 3 secs pause on chest, 3 sec lower with perfect form, no hitching.

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Massive thanks to all those who voted for CFMSD…. The dinner is this Saturday and I'm so stoked to be going for the second year in a row thanks to all your awesomely awesome bad asses 🙂

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