CrossFit 42 South

Wednesday the 11th December 2013


American Council on Exercise study: CrossFit Works!

Strength

Pause Front squat 5-4-3-2-1 – rest 1:30-2:00

*3 seconds at the bottom of each squat. The goal today Is to move more weight OVERALL then last week. Even if you can’t go heavier on the single, just be sure to start heavier and you’ll move more weight

 

Conditioning

“Grace”

30 power clean and jerks 60/40kg

 

Additional work

1km row 

-Rest 2:30

500m row

-Rest 2:00

1km row

 

*Try to keep the 1lm rows the same pace and the 500m row faster by 3-5 seconds. Try to be 1-2 seconds faster on the 1km rows then base the 500m of this. 

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Has nothing to do with CrossFit. I just found this funny and wanted to share 
 

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One Response to “Wednesday the 11th December 2013”

  1. Sinzey says:

    Ok, I believe the vote.
    will do.