CrossFit 42 South

WOD: Friday the 13th June 2014


GPP

Strength

Front squat 2rm

*Heavier then your 3rm from last week

 

Partner WOD

A) 10 min AMRAP of:

Partner 1 does 15 burpees

Partner 2 AMRAPs  thrusters 40/30kg until partner 1 finishes, then switch and repeat until time is up

 

-Rest 3min

 

B) 10 min AMRAP of:

Partner 1 20m OH plate lunges 20/10kg

Partner 2 AMRAPs row for calories

 

Score is the total reps in A and B


COMP

Strength

Back squat 5rm

*Heavier then last week. This should be heavier then your 3×5

 

Weightlifting

10 min EMOM of:

3 hang power cleans + 2 push jerks

* Do 3 hang power cleans then 2 push jerks. Focus on touch and go reps if possible. Build each set.

 

Conditioning

Do the partner WOD. Have some fun.

 

Extra work

4xME ring rows

*Feet on box, body at a slight decline. No kipping or funky shit. Pull all the way to the chest
 

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4 Responses to “WOD: Friday the 13th June 2014”

  1. Mitch says:

    5rm BS- 107.5kg, was tough

    10 min EMOM- 45-67.5kg, pulled muscle in my neck on second last round, finished though.

    Mobility 

  2. Lucy says:

    5rm back squat 95kg

    emom-35-55kg

    conditioning done partner wod

    3ME ring rows 5-4-4

  3. Chelsea Walker says:

    5rm back squat @ 107.5kg

    10 min EMOM 5 hang cleans 

    45kg-60kg

    partner WODs done

    4x ME ring rows 3,3,4,3,

  4. Bom says:

    5RM back squat – 110kg

    3 power clean + 2 push jerk 10 MIN EMOM – 40kg to 65kg

    Partnered up with G for the wod.. Pretty sure I just held him back lol. He did well to carry my slow ass ;-).

    Did some ring pull ups nothing special though.