CrossFit 42 South

WOD: Friday the 20th February 2015

1 more week till the Open begins……….. BOOM!


CrossFit Class

Warm up/skill

Here early?

3-5min of skipping. Easy single skips.

 

Then..

4 sets of:

3-5 kipping c2b pull ups

:20 plank hold on rings + 1-2 ring push ups

10 band pull a parts

 

Strength

Press 3×5

*Add 1kg

 

Conditioning/strength

20min AMRAP of:

2 wall climbs

4 strict pull ups

6 ring push ups

8 walking lunge 20/15kg plate OH

50 double unders

 


COMP group

Have a good warm up before hitting this. This is a tough WOD. Good luck J

 

Conditioning

20min cap of:

75 power snatches 35/25kg

60 bar facing burpees

35 c2b pull ups

60 walking lunges

75 cal row

In remaining time AMRAP muscle ups

*If you don’t make it to muscle ups, complete 10 reps in as few sets as possible.

*Also, please try and keep good form on the power snatch. It's light but don't beat up your back. Do them right and you'll actually move faster as you will use less energy. 




(null)

2 Responses to “WOD: Friday the 20th February 2015”

  1. steph says:

    Scaled to half today:

    37 Power snatch

    30 burpees

    17 C2B

    30 lunges 

    37 cal row

    completed 1 round + 37snatches +2burpees

  2. Lucy says:

    Conditioning – got 29calories

    10 mu for time – 3:45