CrossFit 42 South

WOD: Monday the 15th September 2014


We have 7 people registered for the CrossFit Works comp down in Hobart. There are 15 names on the board. Get to registering ASAP. Do not regret missing out!!!!!

 

Lost property will go at the end of the week. Check the bin out the back. 


GPP

Strength

Back squat 3×5

*Add 2.5kg

 

Conditioning

Buy in 50 wall balls

Then..

21-15-9 of:

burpee box jumps

400m run

 


COMP

Weightlifting

A) Snatch 5×2 @ 90% of 1rm –rest 1:30

*Goal is to make them feel better then last week. No heavier….

 

B) Take 10min to build up to a heavy double on the snatch balance.

*Must be perfect

 

Skill

10min EMOM of:

Odd- 6-12 UB c2b pull ups

Even- 16 pistols (alternating)

*Same as last week but better. If c2b was easy, add some reps.

 

Conditioning

“Karen”

150 wall balls 9/7kg

*Have fun…… Dig deep on this please. Simple but tough. I don’t care if you “aren’t feeling it” today. Just go as hard as possible and PR the shit out of this. Wall balls are a simple movement that you should be efficient at. It burns I know but I promise you that you wont die so suck it up!


Hope you all had your rest over the weekend. Another big week ahead 🙂

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6 Responses to “WOD: Monday the 15th September 2014”

  1. Bom says:

    Not a good day today.

    Tried the snatching at 90% wasn't the best.

    Snatch balances were much the same hit 45kg.

    Emom didn't go to plan, wasn't the 9 c2b hero I was hoping.

    Then did Karen in 8:57. Got 32 un broken was hoping for 50 at least.

    Monday was a bad day.

  2. Kalani says:

    Snatches 5×2 @ 90% of 1rm= 31.5kg
    Snatch balance double= 35kg.
    Snatches/snatch balances felt pretty decent today.

    Emom: wasnt happy with having to head back to basics but hopefully it will help me improve. Odd= 10-12 pullups Even=12 alternating pistols

    Karen….. 14:08 added a minute or so onto last times score but last time only went to 9ft whereas today was rxd-ish. Would have liked to have had a faster time, just couldnt push myself.

  3. Chelsea walker says:

    5×2 snatches @ 35kg 

    snatch balance x2 max 32.5kg

    skills completed with just 2 c2b as felt average 

    cond 7:39 rx

  4. Nikki says:

    Snatch 5×2 @90% of 1rm – 40kg was meant to be 45 but kept it light to work on my form

    snatch balance @ 50kg same sort of thing kept it lightish to focus on my form more 

    emom 10 C2b pullups, 16 pistols = Done… C2b felt good today, finally feel like iv got my pullups back, feeling easy again 🙂 

    KAREN = 7.45min this is 5 secs faster then iv done it before but didn't push myself as hard as I could of, finished it and didn't feel like I was about to die ?? 

  5. Lucy says:

    5×2 snatches @55kg
    Snatch balances at 50kg
    Emom done with 9 c2b and 16 pistols
    Karen -7:45 felt a bit the same as nikki on this one didnt feel as buggered as I thought I should have! Just jave to push harder next time!

  6. Steph says:

    Still not feeling 100%, shoulder is sore and have a decent tear to the hand 🙁

    decided to just do Karen today: 10.36min.

    Beat my previous timebut still not happy, just cant seem to get stuck into them and have lots of breaks 🙁