CrossFit 42 South

Open box: Saturday the 10th May 2014


Open box 10am

come in and do a catch up WOD. Hit something you may have in mind, work on skills, throw around some weight or do the comp work


COMP

Strength

Back squats 8×3 @ 88% (If you didn't do it yesterday)

 

Weightlifting

Snatch 1rm

*Start at 50% and add 5kg Every 90 seconds till max. You have 3 misses total. Not for one weight but the whole session

 

clean and jerk 1rm

*Start at 60% and add 5kg Every 90 seconds till max. You have 3 misses total. Not for one weight but the whole session

 

Conditioning

4 rounds for time of:

30 cal row

20 KBS 32/24kg

10 pistols alternating 5/es

200m run


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Kels first rope climb….. Awesome work mate. 

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4 Responses to “Open box: Saturday the 10th May 2014”

  1. kel says:

    Ha thanks mase! All thanks to you ????

  2. kel says:

    Ha thanks mase! All thanks to you ????

  3. Nikki says:

    Yayyy that's my sister ???? little weapon 

  4. Lucy says:

    Back squat 8×3@95kg (felt very heavy)

    snatch got to 55kg they felt sshit

    conditioning-28:58 lol felt so slow had no energy or anything today but I still got it done!