CrossFit 42 South

WOD: Monday the 10th November 2014


CrossFit MSD November newsletter is up. Sorry this was a little late. Please be sure to check it out HERE


GPP

Strength

Back squats 3×5

*Add 2.5kg from last session

 

Conditioning

EMOM for 21min

1st- 6 front squats @ 50% of 3×5 (no racks)

2nd– 9 burpees

3rd– sprint 100m (up and down driveway)


COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

 

Strength

3×5 @ 2.5kg heavier then last week

 

Conditioning

12min AMRAP

3 muscle ups

6 t2b

9 pistols

 

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4 Responses to “WOD: Monday the 10th November 2014”

  1. Lucy says:

    Snatch work – 50-52.5-55-60-60-62.5kg (failed the 62.5kg on the hang like 3 times)

    Back Squat – 3×5 @ 87.5kg felt good this week

    Conditioning – 5 rounds neat rxd, muscle ups just wouldnt work for me the way i wanted them too!!!

  2. Anonymous says:

    Snatches – 45kg x 2, 50kg x 2, 55kg x 2 last one at 60kg stuffed up the hang.

    Backsquats – 107.5kg, heavy as bru!

    Conditioning – 5 + 1 + 6, went 1 muscle up, did some dips as well. Got 4 muscles up done.

  3. Chelsea walker says:

    Snatch + hang snatch + OHS 

    35,40,45,50×2, 55, 57.5 felt better thanast week although struggled to OHS 57.5 thought was Guna snap my wrist 

    backsquat @ 87.5kg

    cond 6rnds +5 did c2b felt really good today 

  4. Kalani says:

    Weightlifting: Snatch+HangSnatch+OHS- 7 sets of 1+1+32- Rest 1:00 
     25 / 27 / 27.5 / 28 / 28 / 29.5 / 30kg

    Strength: Backsquat 3×5 – adding 2.5kg
    60kg

    Conditioning: 12min AMRAP of:
    3 muscle ups + 6 T2B + 9 pistols (alternating) 
    3 rounds + 3 muscle ups + 6 T2B + 1 pistol
    Pretty stoked with 12 muscle ups in one workout!!