CrossFit 42 South

WOD: Friday the 8th May 2015

CrossFit Class

Warm up

3 rounds of:

10 leg swings fwd

10 leg swings lateral

50m high knees

50m butt kicks

 

Then build to a quick tough single power snatch. NOT A MAX!

 

Conditioning (Due to shitty weather, I'll give the option of being able to row but this will logistically become a nightmare if there is a big class. We may change the workout on the fly for each class just depending)

For time:

400m run

50 wall balls 9/7kh

400m run

40 t2b

400m run

30 burpees

400m run

20 power snatch 50/35kg

400m run


Comp group

 

Strength

A) Deadlifts

1-1-1-1-1-1-1

*Start at last weeks heaviest 2 and build slowly. THIS IS NOT A 1rm TEST!. There should be no misses at all.

 

B) EMOM for 10min 1 front squat @ 95% of the last 2rm

*If you feel like you are going to fail or this is really heavy today, drop back to 90%.

 

Conditioning

12min AMRAP of:

5 power snatch 60/40kg

10 Power cleans

15 HSPU


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2 Responses to “WOD: Friday the 8th May 2015”

  1. Chelsea walker says:

    Deadlift 1

    1-1-1-1-1-1-1 

    105,11,115,117.5,120,122.5,125

    10 min EMOM of 1 front squat & 80.5 no misses 

    cond

    4rnd + 7 rxd 

  2. Nikki says:

    Deadlift – 105kg 110kg 105kg 107.7kg  110kg 110kg deadlifts hate me had to drop back and couldn't go past 110 

    emom for 12min – 1 front squat @ 80kg was meant to do 90kg 

    12 min amrap 

    5 power snatch, 10 power cleans, 15 Hspu = 4+5+10+8