CrossFit 42 South

WOD: Friday the 21st November 2014

GPP

Strength

Front squat 5rm in 12minutes

 

Conditioning

EMOM for 20min

Odd- 5 front squats @ 70% of above (no racks)

Even- 15 box jumps on and over 24/20”

 

*Scale % if needed

*Step down BJ. Scale reps if needed

 


COMP

Strength

A1) 4x 8-12 strict HSPU –rest :30

 

A2) 4x 12 bent over KB rows –rest 1:00

 

Conditioning

10 rounds for time of:

5 ring dips

5 t2b

5 thrusters 50/35kg

 

-Rest 5:00

 

Run 3km for time

*Same as 5km track but turn around where the path starts at the end of the yacht club car park where the outdoor exercise equipment is. If in doubt, ask.

 


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3 Responses to “WOD: Friday the 21st November 2014”

  1. Nikki says:

    Strict HSPU – x4 = 7-7-7-6 

    Bent over kb rows -x4 = 12-12-11-10 

    10 rounds 

    5 ring dips, 5 t2b, 5 thrusters @35kg = 14.03       

    3k run = 19mims ????                                              

  2. Lucy says:

    A1) 8/ 6+2 (with 5kg plate) 8/8 (with 10kg plate)

    A2) 4×10 with 16kg

    Conditioning – 16.11 rxd

    3km run – 16.30

  3. Chelsea walker says:

    4x 10 Strict hspu started with 2 5kg plates + ab Matt then shoulders fatigued so used 10kg plates and ab Matt broke set down 

    barbell rows 16kg 6/6.6/6.6/6. 6/3/3

    cond 

    5 ring dips 

    5t2b 

    5 thrusters 35kg time 14:10 

    3km run 16:17