CrossFit 42 South

WOD: Monday the 13th April 2015

CrossFit Class

Strength

Back squats

3×5

*Start at 75% 1rm and add 2.5kg each week

 

Conditioning

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE


Comp group

Weightlifting

EMOM for 15min

1 snatch @ 80% of 1rm

*Goal is to not miss. Note how many reps you make/miss

 

Strength

Back squats

10-8-6-4-2 –rest 2min

*Start at75- 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible.

 

Conditioning

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull ups

Compare to last time HERE

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6 Responses to “WOD: Monday the 13th April 2015”

  1. Nikki says:

    Snatch emom – 47.5kg no misses – snatching felt good today, why can't it feel like this every time lol 

    back squat – 10@75kg- 8@80kg – 6@85kg – 4@87.5kg – 2@90kg felt light ? 

    Fran – half arsses this – did do butterfly pullups thou 

  2. Ty says:

    Snatch emom @ 50kg

    squat@ 92kg all set s

    fran 4.02 min PB 

  3. Steph says:

    Snatch emom: 32.5kg

    squats: 65, 70, 72.5, 75, 80kg

    fran: 7:41min (a pb for me and first time unscaled, still felt like I could have gone a bit harder though!)

  4. Steph says:

    Snatch emom: 32.5kg

    squats: 65, 70, 72.5, 75, 80kg

    fran: 7:41min (a pb for me and first time unscaled, still felt like I could have gone a bit harder though!)

  5. Chelsea walker says:

    Snatch EMOM 15 @ 52.5kg

    backsquat 

    10@80kg

    8@85kg

    6@90kg

    4@95kg

    2@100kg

    Fran 5:47rxd not a pb 

  6. Nicola says:

    Snatch EMOM @ 30kg

    Backsquats 55, 57.5, 60, 62.5, 65

    Fran: 9:02 PB I think?