CrossFit 42 South

WOD: Monday the 13th July 2015

CrossFit Class

Warm up

Grab a partner and you’ll AMRAP strict pull ups while they run 100m.

x5 sets each.

 

Then 50 band good mornings broken up however you wish before breaking into the EMOM.

 

Strength/Conditioning

EMOM for 15min

1st– 7 deadlifts T&G

2nd– 14 KBS 24/16kg

3rd– 7 burpees AFAP

*Building in weight on DL. Score is lightest – heaviest DL. You can’t miss rounds, scale if you must.

 


Comp group

Weightlifting

15min EMOM:

1 Clean and Jerk

*Building 2.5-5kg every minute. Every 5th minute back off the weight and build again.

 

Strength

Back squats 3×6

*Build if you want. Same across is also fine.

 

Conditioning?

Reverse “Hulk Hogan”

Every 2 minutes for 10 rounds (20 mins total)

7 Burpees

5 PC 85/60kg

3 Muscle ups

*If you miss rounds, keep going. Goal is to get all work completed.


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One Response to “WOD: Monday the 13th July 2015”

  1. Chelsea says:

    15 min EMOM clean and jerk 

    60,62.5,65,67.5,70

    65, 67.5,70,72.5, 75

    67.5, 70, 72.5, 75, 77.5

    cleans felt good jerking felt ridiculous today 

    back squat 3×6

    80,85,90

    conditioning 

    20 min EMOM (10 rounds)

    7 burpees 

    5 PC 60kg 

    3 banded Mu progressions 

    1:08, 1:19, 1:57: 1:41, 1:40

    1:54, 1:57, 1:54, 1:59, 2:04

    tough one worked the entire 20mins felt like death afterwards