CrossFit 42 South

WOD: Monday the 14th July 2014


GPP

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

Tabata bottom to bottom air squats straight into a 1.6km run

 

*Score on the tabata will be your lowest round. E.g you do 12, 12, 10, 15 you take the lowest score, which would be 12. So the goal is to maintain. We will also score your time on the run

 


COMP

Weightlifting

A) Take 15min to build up to a heavy snatch triple (not T&G) no longer then 5-10sec between reps.

 

B) 10min EMOM of:

2 snatch balance

*Start at 60% of 1rm snatch and build each set.

 

Strength

Back squat 3×3

*Heavier then last week. We will be testing next week

 

Conditioning

5min AMRAP of:

Squat clean thrusters 70/45kg

IMG_2411

20140714-182947.jpg

6 Responses to “WOD: Monday the 14th July 2014”

  1. G says:

    3×5 Backsquats @ 120kg, felt fairly easy

    3rm snatch 62.5kg, could've probably gone heavier, damn that 15min time cap!! 

    10min Snatch balance emom, 50-70kg, actually dropped the 2nd rep of my 9th set, so stayed at the same weight.. Legs were getting pretty sluggish towards the end

    70kg hang clean thruster 5min amrap. Got 28 or 29 reps? Unsure, lost count towards the end cuz I was so fucked up! I had imagined this would be a lot easier than it was, at about the 3:30 mark I was fully prepared to cry. So either this was designed to be really hard, or I'm just weak as piss….?

     

  2. Kalani says:

    3rm snatch @32.5kg

    10min emom of snatch balance @ 15kg – 30kg

    3×3 backsquats @70kg

    5min amrap of squat clean thrusters @45 = 13 reps. Did better than I thought I would on these!

  3. Lucy says:

    3rm snatch -55kg felt a bit off wth the snatches today

    10 in emom snatch balance 35-52.5kg

    3×3 backsquat 100kg

    conditioning 5 min AMRAP – 32reps

  4. Chelsea walker says:

    Practicing snatch 1st and 2nd pull with 35kg and doing some 3rd pulls with broom stick getting shoulder use to moving it quickly didnt feel great so stopped as well and practicing some snatch balance with broom stick 

    backsquat 3×3 @ 107.5kg 

    conditioning 

    7rnds + 8 + 4

    *did 8 ring rows each round substituted for MU ring rows getting more horizontal with the ground didnt feel to good for shoulder but need to focus on activating lats and shoulder positioning had to take time coming down

  5. Mitch says:

    Triple snatch- 60kg. Two attempts at 62.5kg failed the second rep both times, third attempt failed the tried rep.

    emom 2x snatch balance- 40- 60. This killed my wrists

    3×3 BS- 110kg surprised myself with this after have a week off heavy squats. Got it done very comfortably

    cond- 17 squat cleans. Couple of thrusters at the start but it started to make my shoulder scream.