CrossFit 42 South

WOD: Friday the 24th April 2015

Reminder that there is no Saturday morning classes this week.


CrossFit Class

Warm up

4 sets of:

10 hollow rocks

5 kips on the bar

10 air squats (PERFECT)

 

Strength

Front squat 5rm in 12min

 

Conditioning

For time:

50 cal row

40 burpees over the bar

30 power cleans 40/30kg

20 thrusters 40/30kg

150 double unders

 


Comp group

Weightlifting

EMOM for 5min

1 clean and jerks @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 85%

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 90%

*Record misses. Focus and nail your lifts.

 

Strength

A) Front squat 2rm

*Try going heavier than last weeks 3 if possible.

 

B) EMOM for 6min

2 front squats @ 85% of A

 

Every 2:00 for 20min (10 sets total)

Row 20 cals HARD

*Score is fastest and slowest times.

 

 


IMG_5537

20150424-190210.jpg

One Response to “WOD: Friday the 24th April 2015”

  1. Chelsea walker says:

    5 min EMOM clean and jerk @ 68.5kg

    5 min EMOM clean and jerk @ 72.5kg

    5 min EMOM clean and jerk @ 77.5kg

    2rm front squat 85kg attempted 90kg but failed back pretty sore from deadlift yesterday 

    6 min EMOM 2 x front squat at 72.5kg

    conditioning 

    For 20 mins on every 2 min row 20 cal completed this was horrible