CrossFit 42 South

WOD: Friday the 28th November 2014

Ok, so it's close to the end of Movember. Please, please, please donate to our team HEREAlso, there will be beers and chocolate milk (for the under age crew) in the fridge to encourage people to hang back after their WOD. 

If you grab a drink or two or you are just kind hearted, bring a few exra $$$ to donate to our Movember fund. 


GPP

Strength

Front squat 3rm in 12min

*try go heavier then the 5rm from last Friday

 

Conditioning

15min AMRAP of:

5 front squats @ 70% of above (no racks)

10 push ups (HR)

30 lateral jumps over the bar

 

COMP

Skill

EMOM for 10min

3-5 strict HSPU

*Try not to scale ROM today. If you can’t do a strict HSPU do a pike HSPU on a box. This doesn’t have to be UB. You can do 3 singles every min. Just practice getting in the work.

 

Conditioning

4 rounds for time of:

Row 200m

7 burpees over the rower

 

-Rest 2:00

 

For time complete:

10 burpees

20 power snatches 40/30kg

10 burpees

 

-Rest 2:00

 

6 rounds for time of:

6 t2b

6 c2b

6 burpees

 

-Rest 2:00

 

3 rounds for time of:

200m run

15 KBS 32/24kg

10 burpees

 

*Make note of each mini workouts time. BE SPECIFIC ON REST. No more or less.


Make sure you donate to our Movember crew…… Thanks 

Photo on 27-11-2014 at 10.35 am

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2 Responses to “WOD: Friday the 28th November 2014”

  1. Mitch says:

    Burpees for those that didn't grow a mo and don't donate!?

  2. Lucy says:

    Emom HSPU- 3-3-3-3-3-1-2-2-2-2

    Conditioning
    1/ 5:17
    2/ 2:53
    3/ 9:45
    4/ 9:44