CrossFit 42 South

WOD: Friday the 1st May 2015

CrossFit Class

Strength

Front squat 3rm in 12min

*Try making this heavier than last weeks 5 if possible.

 

Conditioning

2 rounds for time of:

20 thrusters 40/30kg

40 jumping lunges


Comp group

Deadlifts are today instead of tomorrow. If you are able to make it tomorrow and you aren't feeling them today, then you can hit them then. 

Strength

A) EMOM for 10min

2 front squats @ 87% of last weeks 3rm

 

B) Deadlifts

10-8-6-4-2 –rest 2min

*Last week of this, get after it.

Conditioning

4 sets each for time of:

15 cal row

10 OHS 45/32.5kg

10 t2b

-Rest 4min

*All out effort on each.


IMG_5752

 

 

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3 Responses to “WOD: Friday the 1st May 2015”

  1. Nikki says:

    4sets 

    15cal row / 10 OHS 32.5kg / 10 t2b 

    rest 4mins 

    2:03, 1:50, 1:52, 2:15 

  2. Lucy says:

    Front squats @ 70kg
    Deadlifts 80- 85- 90- 95- 105kg
    Conditioning-
    4 sets 15 cal row, 10 OHS, 10 t2b
    1.43
    1.36
    1.37
    1.48

  3. Chelsea walker says:

    Front squats at 72.5

    deadlifts dropped back from last week due to bit of a sore back 

    10@85, 8@90,6@95,4@100,2@105

    cond

    2:03, 1:50, 1:51,1:54