CrossFit 42 South

WOD: Friday the 19th June 2015

CrossFit Class

Warm up

EMOM for 10min

Odd- 10 wall balls

Even- 5 strict pull ups

*Perfect quality of movement here..

 

Strength

Back squat 5-5-5

*Start heavier than last weeks 3×5 and build to a top set of 5 if feeling it.

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE


Comp group

Weightlifting

7min EMOM of:

Snatch 1 rep at 85%

 

Strength

A) 3×2 Front Squats

 

B) 5×1 Snatch Grip Push Press – from behind the neck

 

Conditioning

“Harley Love”

6 Rounds:

13 Thrusters 52.5/35kg

14 CTB Pull-Ups


You guys are going to blow your minds….. Check out the new CFMSD gear. We have created an online store where you can purchase what you want, in so many colour options and when you want. No more having to wait to the next order. Just order as you wish. We will keep changing and adding new designs. The store will go live in the next few days. There will also be singlets and tanks. This is just the begining. 

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2 Responses to “WOD: Friday the 19th June 2015”

  1. Lucy says:

    Snatch EMOM- 55kg

    front squats – 80,85,90kg

    5×1 snatch grip push press – 60kg

    "Harley love" – 12:10rx

  2. Nikki says:

    Snatch emom – 50kg 

    front squats – 85kg used straps to hold the bar instead of rack position, couldn't go to heavy cos it felt that hard on my shoulders and keeping it balanced was tricky