CrossFit 42 South

WOD: Wednesday the 18th June 2014

GPP

Strength

Deadlifts 5rm

*Heavier then last week by 2.5-5kg

Remember to warm up properly to this set

 

Conditioning

30-20-10 of:

Wall balls 9/7kg

Box jumps 24/20”

Jumping lunges (alt legs each rep)


COMP

Weightlifting

Power snatch T&G 5×3 –

*Heavy as possible on the PS, build each set.

 

Skill

10min EMOM of:

c2b pull ups add 1 rep each minute from last week

 

Strength/conditioning

5 sets of:

5 deadlifts T&G (HEAVY)

8 burpees AFAP

:20 row ME

-rest 3:00

*Perfect deadlifts but heavy as possible. Touch and go, not slam and go. Build per set. Burpees do not hold back and same on the rower. 



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2 Responses to “WOD: Wednesday the 18th June 2014”

  1. Chelsea walker says:

    Power cleans 5×3 @ 55kg 

    10 min EMOM of 9 ring rows

    wod 

    round 1 85kg 1:51

    round 2 90kg 1:48

    round 3 95kg 1:47

    round 4 100kg 1:44

    round 5 105kg 1:45

  2. Lucy says:

    Power cleans 5×3 built each set started at 35-55kg did a few muscle ups during these sets and linked some yea baby!!!!!

    10min EMOM 7c2b pull ups ddone

    wod- 80-90-95-100-105kg total time 18:20