CrossFit 42 South
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WOD: Friday the 6th June 2014

GPP

Strength

Front squat 3rm

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5kg/30kg

Pull ups

 

COMP

Strength

Back squat 5rm

*Start this heavier then your 3×5 but just under a true 5rm. We will add 2.5kg each week to this. After more intensity then volume here.

 

Conditioning

 “Fran”

21-15-9 of:

thrusters 42.5kg/30kg

pull ups

 

rest 2:00

 

75 burpees for time

 

rest 1:00

 

row 1km for time

*Be sure to CRUSH Fran then the rest is about your will. Dig deep. 

 

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This entry was posted on Thursday, June 5th, 2014 at 5:00 pm and is filed under CFMSD Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

6 Responses to “WOD: Friday the 6th June 2014”

  1. Chelsea walker says:
    June 6, 2014 at 5:02 pm

    5rm back squat 105 kg

     

    Fran modified 21,15,8 

    45kg front squats and ring rows time 5:39

    burpees: 5:09

    1km row 4:08 

  2. Mitch says:
    June 6, 2014 at 5:34 pm

    5rm BS- 105kg

    fran- 8:40ish was too busy trying to prevent my name being written on the wall to note my correct time.

    burpees- pretty good time.. Amazing form.. Could not stop moving.

    row- a good cool down for previous work 4:15 ish

    today left me debating whether or not i really want to be doing this comp programming!

  3. Lucy says:
    June 6, 2014 at 7:44 pm

    Back squat 90kg

    fran- 4:47 pb by 40secs

    burpees-6:48 

    Row-4:24

  4. G says:
    June 6, 2014 at 8:25 pm

    5rm Backsquat – 125kg, far from my best, but wanted to start progressions fairly light considering injuries of late

    Fran – 2:57, sub 3 club and 11 sec PR

    75burpees – 5:55, toughest 75 burpees I've ever done

    1km Row 3:49, slowest 1km row I've done in a long time, nearly died afterwards