CrossFit 42 South

WOD: Monday the 15th December 2014

GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

20min AMRAP of:

400m run

10 pull ups

15 push ups

20 air squats

 

 

COMP

Weightlifting

A) Build up to a max of the following complex:

1 snatch

2 snatch balance

1 hang snatch

 

B) 5×1 @ 90% of max –rest 1:00

 

Strength

Back squat 20rm

*Weight you use will vary from athlete to athlete. 65% could be a good starting point but if you can do heavier then go for it.

 

Conditioning

EMOM for 21min

1st– 6-10 UB c2b pull ups

2nd– 5 thrusters 60/40kg

3rd– 50 double unders


 


Reminder that if you reffer a friend to sign up onto this special offer before Christmas, you'll also recieve a half price month of training… 

Help us grow the gym and fill it with people you want to be training with. Help that friend get fitter and stonger then ever before.

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2 Responses to “WOD: Monday the 15th December 2014”

  1. Lucy says:

    Snatch complex -60kg
    5×1 @ 55kg failed 2xhang snatches just lost grip!!

    Back squat 20rm – 80kg

    Conditioning – completed all rounds and did 7 chest to bars practicing butterfly but need to work on gettinf chest to touch!

  2. Chelsea walker says:

    Snatch complex at 55kg attempted 60kg but failed and did OHS rather than snatch balance  

    backsquat 20rm @ 85kg

    Conditioning. Completed all rounds with 6 c2b couldn't go unbroken got few rounds with 3 and 4 in a row