CrossFit 42 South

WOD: Monday the 11th August 2014


Reminder that the Free Trial Class is on tonight at 5:30pm. Make all newbies feel welcome as normal…


GPP

 

Strength

Pause back squats 3×5 @ 68%

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 40/30kg*

burpees

*If you break on the squat clean do 10 burpees before starting from where you broke


COMP

Weightlifting

Hang snatch 5×3

*Use the same weight as last week and make them feel better. Same weight on all sets

 

Strength

Back squat 5×5 @ 68% 1rm

*3 sec pause at the bottom then fast up

 

Conditioning

12-10-8-6-4-2 of:

UB hang squat cleans 60/40kg*

Burpees

*If you break on the squat clean do 10 burpees


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4 Responses to “WOD: Monday the 11th August 2014”

  1. Chelsea walker says:

    5×3 Muscle snatches at high hang 

    15kg x3, 20kg x 2

    5×5 pause back squat @ 87.5kg 

    conditioning 7.16 rx 

    extra work : 6,6,6,6,6 ring push up 

  2. Lucy says:

    Hang Snatch 5×3 @50kg, started off good feeling solid 2nd last set felt pretty terrible, few changes to form and they felt pretty good again.

    Back Squat with Pause 5×5 @ 78.5kg, these felt heavy

    Conditioning: 7.15 rxd, back felt a bit sore to start with but kinda just forgot about it.

  3. Nikki says:

    3×5 hang snatch @45kg – working my way back up to it, felt okish

    5×5 pause back squats @65 – felt good, maybe to light 

    12,10,8,6,4,2 cleans @40kg – 5.12 

    this was great didn't do a single burpee 🙂 winning (for now) 

  4. Kalani says:

    3×5 hang snatch @25kg. Still working on the pull and not standing too quick.

    5×5 backsquat @57.5kg. These felt so heavy, I blame Monday?

    Conditioning- 11:58 @35kg. PProbably should have got over it and done 40kg although 35kg felt heavy I didnt put the bar down. Burpees felt slow too!