CrossFit 42 South

WOD: Friday the 22nd May 2015

Giani, Liso and I are in Woolongong for the CrossFit regionals……. Tomorrow it all begins. Hope all is well back home at MSD…..


CrossFit Class

Warm up

Here early? 2 rounds of run 200m row 300m

 

Then as a group 3 sets of 9-6-3 of the complex to quickly establish your workout weight.

 

Strength

3rm front squat in 12min

*Heavier than last weeks 5rm.

 

Conditioning

“DT”

5 rounds for time

12 deadlifts 70/50kg

9 hang power cleans

6 shoulder 2 overhead

*15min cut off. Scale load to get through within time cut.


Comp group

Strength

Pause front squats (3sec at bottom)

5-5-5

*Building each set. Start first set at last weeks heaviest. One more week of this progression next week.

Conditioning

“DT”

12 deadlifts 70/50kg

9 hang power cleans

6 shoulder 2 overhead

Accessory work

A) 50 ring dips for quality

B) 50 strict c2b pull ups

*Scale this as needed.


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3 Responses to “WOD: Friday the 22nd May 2015”

  1. Nikki says:

    Pause front squats 5-5-5 @ 80kg 85kg 90kg 

    DT = 8.41 over head work killed me 

     

  2. Lucy says:

    Front squats – 75-80-82.5kg

    conditioning – DT – 11.03 struggled today didn't feel overly heavy my arms have just had like a weeks worth of 'doms'' and are just constantly aching lol

    did 50 ring dips with black band as arms killing me

    did 25 strict c2b 

  3. Chelsea walker says:

    Pause front squats 

    65,70,75 

    DT 8:56 rxd felt like shit had worst cramp in both feet through out this workout almost cried 

    will do ring dips and c2b tmwa