CrossFit 42 South

WOD: Monday the 12th of January

GPP

Strength
Back squats 3×2
*Heavier then last week 3×3. 1rm next week…
 
Conditioning
15min AMRAP of:
20 pull ups
30 push ups
40 sit ups
50 air squats


COMP

Weightlifting
A) Build to a max 3 position snatch (floor, knee, hip)
 
Then 3×1 @ 90% -rest 1:30
 
 
Strength
Back squats 3×2
*Use last weeks 3rm
 
Conditioning
15min AMRAP of:
10 c2b pull ups
10 HSPU
10 pistols
50 double unders

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2 Responses to “WOD: Monday the 12th of January”

  1. Lucy says:

    3 position snatch -55kg
    3×1 @ 50kg

    Skipped back squats back is still a bit sore but slowly getting better and didnt wanna aggravate it more

    Conditioning – 4+1 rxd (all the movements I suck at most lol)

  2. Chelsea walker says:

    3 position snatch @ 50kg attempted 55kg few times almost getting set but couldnt get it up from the hips 

    backsquat  3×2 @ 85kg – keeping it relatively lighter than usual due to sore back still 

    cond: 3rnds + 47 

    did ring rows instead of pull-ups due to torn hands and pistols and double unders without shoes due to a toe injury didnt feel great but got it done