CrossFit 42 South

WOD: Monday the 11th May 2015

Happy birthday to coach Snoop (Sjon). Be sure you make him do birthday burpees, you know he would love it. 


CrossFit Class

Warm up/skill

Here early? Row 1km

 

Then 5 rounds of:

:15 hollow hold

:15 arch hold

20 double unders

10 band pull a parts

 

Strength

Press 3×5

*Add weight from last time. We didn’t do this last week so look back 1 week.

 

Conditioning

18min AMRAP of:

5 wall climbs

10 burpees

5 strict chin ups

 


Comp group

Weightlifting

A) Hi hang snatch 3-3-3 –rest 1min

B) Hang snatch 2-2-2 –rest 1min

C) Snatch 1-1-1 –rest 1min

*Same as last week but heavier if possible.

 

Strength

Pause back squats (3 sec at bottom)

5-5-5

*Start around 70% of last weeks heaviest single. We will build on this over the next 3 weeks. Save some room in the tank but be sure to still have a crack.

 

Conditioning

5 rounds for total time of:

8-15 UB c2b pull ups

25 wall balls

-Rest 1:00

*Same number of reps each set. We will try build on the reps over the weeks. Goal is 15s. WB should be UB!


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4 Responses to “WOD: Monday the 11th May 2015”

  1. Chelsea walker says:

    Hi hang snatch 3-3-3

    42.5,46,50

    hang snatch 2-2-2

    52.5,55,57.5

    snatch 1-1-1

    56.5, 60, 60

    best snatching done in a long time 

    cond 10min neat only did 5 UB c2b couldn't hold on for 8

     

     

  2. Nikki says:

    Hi hang snatch – 42.5kg – 46kg – 46kg 

    hang snatch – 50kg – 50kg – 50kg 

    snatch – 60s for all 3 – very heavy day

    condirioning 

    c2b pull-ups/ 25 wall balls – 13.16 all c2b done butterfly sets of 7,9,10,15,5 

  3. Lucy says:

    Hi hang snatch 42.5 – 45 – 47.5
    Hang snatch 52.5- 55- 57.5kg
    Snatch 60- 62.5- 65kg

    Pause back squats 70- 72.5- 75kg

    Conditioning – 12.10 rx managed to butterfly my c2b first 2 rounds of wall balls ub then went to shit lol