CrossFit 42 South

WOD: Friday the 29th May 2015

CrossFit Class

“The Chief”

5 cycles of the following:

3 min AMRAP of:

3 power cleans 60/40kg

6 push ups (perfect push ups, no worming crap, please. For the gains, and so you don’t look like a tool)

9 air squats

 

Rest 1 minute.

*Score is total reps completed. 1 round = 18 reps. Each round starts from the beginning.

Compare to last time HERE


Comp group

Weightlifting

Build to a max power snatch + hang power snatch in 10min.

 

Strength

Pause front squats (3sec at bottom)

5-5-5

*Last week. Build as heavy as possible on these but try to have no missed reps.

 

Conditioning

For time:

5-4-3-2-1 of Legless rope climbs

10 OHS 60/40kg


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Grab some good quality beef mince, chop up some veggies (I used carrots and zuchini), add in flavour (I used garlic paste and chilli paste, peper and salt and cummin and a bit of worcestorshier sauce), and this tasted like tacos. I suggest cooking up in bulk if you are time poor and put into containers ready for lunch. 

Serve as is or if you need more carbs (depending on how much weight you need to lose) add some mash sweet potato. If you aren’t fussed about being “paleo” but still want to be healthy, have some rice. 

Mix up the flavours your use to keep it interested. Change the beef or chicken, pork, turkey etc. Keep it high in veggies because they help put hairs on your chest…. 

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3 Responses to “WOD: Friday the 29th May 2015”

  1. Chelsea walker says:

    So today I was feeling horrible with shoulder not feeling like snatching and wrists not liking the front squats

    Max power snatch and hang power snatch 50kg

    Pause front squats 5-5-5 

    65, 72.5 and didnt didnt do last set 

    cond 

    5-4-3-2-1 

    legless rope climbs couldn't so so did strict chin ups 

    OHS @ 40kg 

    extra 

    5-4-3-2-1 rope climbs 

    mu progressions day 3

    5×3 push ups  

    5×3 floor pop up mu'S

    3×3 banded mu's 

  2. Nikki says:

    Today broke my soul……. 

    Power snatch & hang power snatch @ 55kg felt like a million kgs 

    pause front squats @ 80kg 85kg 90kg dropped the last set at the 3rd rep 

    conditioning – 21.53   all legless climbs apart from my last 4 reps, come off the rope like I'd gone 10 rounds with a tiger. OHS where okish… 

     

  3. Lucy says:

    Power snatch + hang snatch -62.5kg (pb on my power snatch woohoo) 

    front squats felt heavy as shit – 75kg-77.5kg-80kg

    conditioning -18.28 (4 reps with legs rest without, cause Maso made me, OHS felt good)