CrossFit 42 South

WOD: Monday the 12th May 2014


GPP

Strength

Press 3×5

*Heavier then last time by 1kg

 

Conditioning

Tabata row for meters

 

Tabata burpees for total reps

 

Tabata t2b for total reps

 

Tabata wall climbs for total reps

 

*Rest 20 seconds between each tabata


COMP

This will be a deload week for all those athletes who have been following the comp work. Train this week but take it easy for sure.

 

Weightlifting

Power snatch + snatch 5×1+1

*Build per set. Heavy but perfect. Don’t get sloppy

 

Strength

Back squats

3×2 @ 50%

*focus on moving FAST

 

Conditioning

EMOM for 10min

1 legless rope climb (seated if possible)

30 double unders

 

IMG_0319

20140512-181947.jpg

4 Responses to “WOD: Monday the 12th May 2014”

  1. Bom says:

    Power snatch + snatch – 40kg – 55kg

    Backsquats – 3×5 @ 70kg (to try and make up for the missed days? scaled up slightly)

    Emom – Did all the rope climbs, might try from the floor next time, double under fell down to 20 about half way through.

  2. Mitch says:

    8×3 BS @ 88%(Friday's) 110kg – struggled!

    power snatch + snatch 5×1+1 50-55kg – these sucked today, sore shoulder, had a few misses.

    emom – missed 1 round. scaled to 15 du's. 5 rounds seated legless climbs, 2 rounds standing legless, 2 rounds standing w/legs. Rope climbs seemed tougher than they did Friday.

  3. Nikki says:

    Back squat 50% 3×2 – 60kg 

    power snatch + snatch -50kg felt horrible today… A few misses 

    EMOM 10min 1 legless rope climb 

                           30 double unders  = missed one full round and a round of double unders… Cracked the shit with my skipping 

     

    v situps = just a few 

  4. Lucy says:

    Power snatch + snatch 50kg, bit of a sore shoulder
    Back squat 3×2@55kg tough 😉
    Conditioning -done did 3 rounds legless and the rest not

    Outlaw connectivity done