CrossFit 42 South

WOD: Friday the 22nd August 2014


3 stretches you need to do daily


 

GPP

Strength

Front squats

5-5-5

*Start heavy and get heavier.

 

Conditioning

For time:

60 cal row

50 burpees

40 wall balls 9/7kg

30 ground 2 overhead 20/15kg plate

20 wall balls


COMP

Strength

12min to find a 3rm front squat

 

Weightlifting

Take 12min to build to a max in the complex:

1 power snatch

1 hang snatch

1 snatch balance

 

Conditioning

For time:

50 cal row

40 burpees

30 t2b

20 power snatch 60/40kg

10 muscle ups

 

Skill

10min HS walk practice.

*THIS IS MANDATORY. You should all be able to walk on your hands. If you can’t, even more reason why you should be practicing 🙂


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7 Responses to “WOD: Friday the 22nd August 2014”

  1. Susan says:

    I hate burpees !  They give me nightmares.

  2. Lucy says:

    3rm front squat – 85kg

    snatch complex – 52.5kg

    conditioning – 20.36  rxd lol this took longer than id hoped however the muscle ups felt pretty good considering. hopefully can start to link them.

    did some handstand walking lol stumbled about 1m lol

     

  3. Guy says:

    3RM Front Squat – 105kg

    Snatch Complex – 55kg, couldn't quite nail the snatch balance at that weight I'm pretty sore from the week tho?

    Conditioning – 17:58 couldn't get any muscles up 🙁 tried for about 3-4 mins.

  4. Steph says:

    3rm front squat: 80kg

    snatch complex: 35kg still need to work on ssnatch struggled with the snatch balance

    work out: 17:36 scaled power snatch to 35kg and did c2B in stead of muscle ups- need to learn to link T2B, C2B etc

     

    also got my first bar muscle up! Yay!

  5. G says:

    Just done it all! Conditioning took 12:11. Sucked pretty badly!

  6. Nikki says:

    3rm front squat – 85kg 

    snatch complex – 40kg 

    work out = 13. 50 something, took til 18mins for me to crack the shit with the muscles up so I stopped the clock and just did 10 bar muscle ups 

  7. Chelsea walker says:

    3rm front squats @ 85kg

    attemptes snatch complex didnt feel great so just left it

    conditioning 

    50 cal row , 40 burpees, 30 ab Matt sit ups, 20 power cleans @40kg, 10 ring row push ups 10:40