CrossFit 42 South

WOD: Monday the 13th October 2014

Well done to all those athletes who attended the 5km run and got it done. If you missed out on this it is expected that you make up for it. 


Newseltter is up. Sorry for this being a little late

http://crossfitmsd.com.au/october-2014/


GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

150 air squats

*Every :30 3 burpees, workout starts with the 3 burpees

 

COMP

Starting at 0:00

Attempt to PB “Jackie”

-Rest remaining time

 

Starting at 15:00

2km row for time

*I total don’t expect a PB here but I expect you DIG DEEP and don’t be a softy.

 

Starting at 25:00

1xME UB t2b

 

Starting at 30:00

1rm snatch in 15min

*Start with empty bar. You can get ready for this between rest breaks but no heavier snatching then the bar.




Mick being a boss reppin out 160kg deadlifts like they ain't no thang…. I'm sure he is good for reps at 200 easy. Keeping building mate. Let the progressions take you there. 

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7 Responses to “WOD: Monday the 13th October 2014”

  1. G says:

    Dear CF MSD Diary,

    today mason tried to kill me! my results are as follows;

    Jackie – 6:20, 13 second PR, however my row was sluggish, lungs aren't working that well at the moment, but still a win regardless

    2km row – 7:01. Not a PR, really struggled in the first KM, had no power in my legs

    ME T2B – 22 reps – not bad considering I was pretty fucked at this point #gymnastlyf

    1rm Snatch – 75kg, ugly as fuck ran about 3ft to get under the bar, legs were fried and wasn't dropping very well. Probably wouldn't stick that one on facey

    today was about survival, I got there, and will live to fight another day, just.. 

  2. Nikki says:

    Jackie – 8.48    not real sure of my old jackie time. 

    2k row – 9.00 no reckons here 

    ME t2b – 20

    1rm snatch – 57.5kg 

    lots of handstands 

  3. Lucy says:

    Jackie – 9.09 22sec pr but still pretty slow
    2km row -8.26 def not a pr lol
    ME C2B pull ups – 11 haha terrible
    Snatch – 60kg

  4. Steph says:

    Jackie: 10.36min

    row- 3.52 not feeling it today so just did one 

    T2B:11 still need to link them

     

    shoulder mobility instead of snatch 

  5. Bom says:

    Jackie – 10:24

    Did the row but didn't not the time, 8:10ish I think.

    T2B – 10.. Pretty lame, no linking.

    1RM Snatch was 60kg.. Tried 65 but no dice.

    Also did some crazy hand stands.

     

  6. Kalani says:

    Jackie – 13:10. So slow and Im not sure why.

    2km row – 10:16 

    1xME UB t2b- 14, couldn't link them though 🙁

    1rm snatch- 35kg. Working on getting under that friggin bar!!!

     

  7. Chelsea walker says:

    Jackie 10:21 broke pulls ups up hands bit tender today 

    2km row 8:05

    t2b 6 not linked again hand were killing me 

    1rm snatch 60kg failed last attempt at 62.5kg