CrossFit 42 South

WOD: Monday the 15th June 2015

Reminder that we are having a FREE Trial Monday night at 5:30pm. Please bring along your freinds and family so they can become a part of our amazing community and start having fun while getting fit. 

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CrossFit Class

Warm up

4 sets of:

:15 ring support hold

:15 nose and toes hold

2 turkish get ups (alternating)

 

Strength

Press 5-5-5

*Start at last weeks 3×5 and build to a max 5 for the day.

 

Conditioning

“Strict Nicole”

20min AMRAP of:

400m run

ME UB Strict pull ups

*Score is total rounds + total reps completed. Scale if needed to a band that allows 5-8 tough reps.


Comp group

The programming will be coming from this website http://competitorstraining.com. Because we are following 1 weeks behind and the programing for classes is done earlier I’ll no longer be able to make the videos and post up the weekly training. Just look on this website to see what you are doing in advance if you wish. 

Always check the MSD page to see what you are doing as I may change it from time to time to suit the group or just throw something in that I want you guys to get done. 

Weightlifting/Gymnastics Conditioning

A) With a 16 minute running clock:

14min EMOM of:

Odd: Power Snatch + Hang Snatch + Snatch

Even: 5-10m HS walk

Then in remaining time establish a 5RM Front Squat.

 

B) With a 16 minute running clock:

14min EMOM of:

Odd: 3 T&G Power Cleans + 3 Front Squats

Even: 3 Muscle ups

Then In remaining time Establish a 5RM Front Squat.

 

Conditioning

3 Rounds for Time:

75 Double Unders

50 Air Squats

25 Calorie Row



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2 Responses to “WOD: Monday the 15th June 2015”

  1. Lucy says:

    A) snatch complex – 35-50kg

    5m HS walk this was broken up cause I suck lol

    5rm front squat 75kg

    B) cleans + front squats – 45-65kg

    3 muscle ups (2 rounds only did 2 reps and nearly double dislocated my shoulders lol) 

    5rm front squat -85kg

    conditioning – 14.40

  2. Nikki says:

    A) 35kg, 5m handstand walk 

    front squat – 65kg 

    B) 60kg, 3 rounds at 3 rest 2 muscle ups 

    front squat – 75kg 

    conditioning – 16.10