CrossFit 42 South

WOD: Monday the 16th June 2014


Back to work people. Last week started well for everyone and then died off as the week went on. Just get your butt to training everyday. Even if you are really sore. We all go through the same thing daily. Being able to get up and get back to the daily grind is going to make you better than the person sitting on the couch doing nothing because it's to hard. 

Remember, you all train at CrossFit MSD. That alone makes you a bad ass, now just use it to your advantage and make this your best week yet and carry that momentum into the coming weeks. 🙂


GPP

Strength

Back squats 3×5

*Heavier then last time

 

Conditioning

For time and total pull ups:

ME strict chin ups

100 double unders

20 burpees

ME strict chin ups

75 double unders

15 burpees

ME strict chin ups

50 double unders

10 burpees

ME strict chin ups

25 double unders

5 burpees

 

Midline

8x

:20 hollow holds

:20 sec rest

COMP

 

Start practicing your muscle ups more and butterfly pull ups. In fact, practice more gymnastics. LOTS and LOTS of it. J

 

Weightlifting

Hi hang snatch

2-2-2-2-2 –rest 1min

 

Strength

A) Back squats 3×5

 

B1) 3x 10 reverse front rack lunges –rest :45

 

B2) 3x ME muscle ups or 3xME strict c2b pull ups + ME DEEEEEEEEP strict ring dips.

*If you have muscle ups but can’t link them do 5 reps any how.

 

Conditioning

Absolute all out effort on this one.

10 burpees

50 double unders

10 burpees

40 DU’s

10 burpees

30 DU’s

10 burpees

20 DU’s

10 burpees

10 DU’s

IMG_0435

 

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3 Responses to “WOD: Monday the 16th June 2014”

  1. Lucy says:

    Hi Hang Snatch -35-55kg

    A) Back Squat 3×5 -95kg
    B1) Reverse Lunge 45-55kg this was surprisingly hard lol
    B2) Muscle Ups-5,5,5 can link them still did try but couldn’t so just did 5 singles each set

    Conditioning – 5.13rxd

  2. G says:

    Backsquat 3×5 @110kg

    reverse lunges 3×10 @60, 62.5, 65kg

    muscle ups unbroken sets of 3, 4, 4

    conditioning 4:09

  3. Chelsea walker says:

    Hi hang cleans 2-2-2-2-2 

    55,60,62.5,65,70kg

    back squat 3×5 @ 100kg 

    lunges 55,60,65

    strict ring dips orange band 7,6,7

    wod 5min rx