CrossFit 42 South

WOD: Friday the 17th April 2015

CrossFit Class

Warm up

50m inch worms

*Legs stay straight, fight for perfect reps. Rest as needed during the 50m. Quality comes first here. 

 

Weightlifting

Take 15min to build to a max of the following:

1x power snatch

1x hang power snatch

3x OHS

*OHS will be the limiting factor for most. Work hard to get better at it, talk to a coach about mobility drills to do and listen to them. 

 

Conditioning

12min AMRAP of:

10 T2b

15 box jump on and overs 24/20”

 


Comp group

 

Strength

A) Front squat 3rm

 

B) EMOM for 6min

2 front squats @ 85% of A

*SPEED. If you are moving slow, make the weight lighter. 

 

Weightlifting

5 sets building in weight of the following complex:

1x Power snatch

1x Hang power snatch

1x snatch

5x overhead squats

*All of this is UB



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3 Responses to “WOD: Friday the 17th April 2015”

  1. Chelsea walker says:

    3 front squat at 85kg

    6 min EMOM of 2 front squats 85% of 3 rm= 72.5kg no misses

    5 sets of 

    1xpower snatch + 1x hang power snatch + 1 x snatch + 5 OHS 

    25,35,40,45,50 

    OHS felt good for once 

     

  2. Nikki says:

    3rm from squats – @95kg 

    6 min EMOM – 2 front squats @ 80kg – no misses 

    5 sets – 1x power snatch, 1x hang power snatch, 1x snatch, 5 OHS = 40kg – 47.5kg.  

    After being told to put my big girl panties on, I got it done….. Mentally tough today snatching 

    Thank you Mason and G and sorry 🙂 

    • CrossFitMSD says:

      Good session dude. These little wins when things don’t go to plan are the things that will make you better.