CrossFit 42 South

WOD: Monday the 16th February 2015

CrossFit Class

Warm up/skill

Row 500m

Run 400m

50-100 double unders (break up as needed. This is skill work)

 

3 sets of:

5-8 kipping pull ups

10 wall squats PERFECT

:20 side plank each side

 

Strength

Back squat 3×5

*Add 2.5kg

 

Conditioning

“Karen”

For time complete the following:

150 wall balls 9/7kg

*There will be a 20min cut off. Although, this workout should be 10-15min for most. So scale as needed please.

 


COMP group

Dropping back the total amount of work done this week. The open starts next week and we want to get a feel of some good intensity while trying to stay fresh.

Strength

EMOM for 10min

Odd- 3 front squats (heavy)

Even- x UB muscle ups

*X= a number that you decide on. This shouldn’t be max effort but slightly challenging.

 

Conditioning

“Karen”

For time complete the following:

150 wall balls 9/7kg

*How many can you do UB? All of them? Lol…

 


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2 Responses to “WOD: Monday the 16th February 2015”

  1. Chelsea walker says:

    10 min AMRAP of :

    3 backsquat at 95kg wrist still buggered attempted front squats but could bare it

    5 c2b pull ups 

    Karen 

    6:19 rxd did 70 UB tried to make 100 UB but didnt happen 

  2. Lucy says:

    Skill warm up -row, HSPU, pistols – 15minn EMOM 

    10min EMOM 

    3 ub muscle ups (first time I've managed all 5 sets and they r feeling real good)

    75kg front squat

    conditioning- 7.03 (head wasn't with me today)