CrossFit 42 South

WOD: Friday the 26th June 2015

CrossFit Class

Warm up

15-12-9 of:

Push ups

Side plank rotation from side to side

Band pull a parts

Sit ups

 

Strength

Press 3-3-3

*Heavier than last weeks 5s if possible.

 

Conditioning

5 rounds for time of:

15 t2b

20 wall balls

25 KBS 24/16kg

 


Comp group

Conditioning

Tabata:

Deadlift, 85/60kg

Pull up

Front Squat, 60/40kg

Double-Under

 

Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

 

Weightlifting

Clean & Jerk

2×2 at 80%

2×1 at 85%

1×1 at 90%

2×1 at 85%

2×2 at 80%

 

Strength/Gymnastics Accessory

4  Supersets of:?

15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls?

-Rest 1 minute?

15 Skull crushers + max unbroken  Strict HSPU?Rest 1 minute

*Scale HSPU if you can’t get at least 5 reps.


 

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2 Responses to “WOD: Friday the 26th June 2015”

  1. Lucy says:

    Tabata

    deadlift – 80reps

    pull ups – 65

    front squat- 44

    double unders – 258

    Clean and jerk 2×2 @ 67.5kg, 2×1 @ 72.5kg, 1×1 @ 76.5kg, 2×1 @ 72.5kg, 2×2 @ 67.5kg

    superset work – biceps curls @ 15kg 15/10 15/15 15/8 15/12

    skull crushers @ 10kg 15/8 15/7 15/5 15/5

  2. Nikki says:

    Tabata 

    deadlifts @60kg = 83 

    pullups = 70 

    back squats = 71 

    double unders = 152