CrossFit 42 South

WOD: Friday the 26th September 2014


GPP

Skills

Kipping pull ups

If you have kipping pull ups, we will work on c2b. If you have c2b we can work on muscle ups. Main focus is on regular kipping pull ups though.

 

Conditioning

10-9-8-7-6-5-4-3-2-1 of:

Front squats 50/35kg

10 KBS 24/16kg after each set


Weightlifting

EMOM for 6min

5 t&g power snatch

*Use the weight you have been using for ME work

 

Strength

Front squats

4-4-4

*Start at last weeks heaviest 6 and build from there

 


COMP

Conditioning

10-9-8-7-6-5-4-3-2-1 of:

UB Thrusters 40/35kg

10 KBS 24/16kg after each set

*Every break results in 10 burpees on the spot before resuming


IMG_2647

20150122-162616.jpg
This guy is back next week, so be sure to give him hell, ask plenty of dumb questions and leave chalk on the floor to make up for the 3 weeks he’s been away.. 🙂

3 Responses to “WOD: Friday the 26th September 2014”

  1. Nikki says:

    Front squat 4-4-4 @ 80-85-90kg 

    Very tired today will catch up wod tomorrow 

  2. Lucy says:

    Snatch EMOM completed @ 44kg

    Front Squats – 85, 87.5, 90kg

    Conditioning 10-9-8-7-6-5-4-3-2-1 thrusters 35kg, KBS 16kg

    9:49 rxd, did not break anything!

  3. Steph says:

    Front squat; 75-80kg

    cond: 12.02min no burpees