CrossFit 42 South

WOD: Monday the 17th November 2014

GPP

Strength

Back squats 3×5

*Add 2.5kg from last session

 

Conditioning

For time:

2-4-6-8-10-12-14-16-18-20 wall balls 9/7kg

*After every set do 5 burpees. Score is time after completing last set of wb and burpees

 

COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

 

Strength

Back squat 3×5

*add 2.5kg

 

Conditioning

For time:

2-4-6-8-10-12-14-16-18-20 UB wall balls 9/7kg

*After every set do 5 burpees. Score is time after completing last set of wb and burpees.

*Wall balls MUST be UB. If you break 5 burpees


 

Well done to all those athletes who competed in Launy at the CrossFit Levitate partner comp and thank you to all those who come to support us. You guys rock!

 

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4 Responses to “WOD: Monday the 17th November 2014”

  1. Kalani says:

    Weightlifting: Snatch + Hang Snatch + OHS- 7 sets of 1+1+2- rest 1:00
    25 / 27.5 / 27.5 / 28 / 28.5 / 29 / 30kg 

    Strength: Backsquat 3×5- adding 2.5kg on from last time
    62.5kg

    Conditioning: For time 2-4-6-8-10-12-14-16-18-20 UB Wallballs with 7kg ball. 
    Time = 16:34-ish (forgot my time lol) 
    Also re-did my set of 18 because the ball didnt hit the wall, wasn't sure if we did the burpees and then started from where we left off soooo I did an extra set anyway. 

  2. Chelsea walker says:

    Back squat 3×5 @ 90kg 

    Active recovery shoulders and biceps dead from comp 

    21mins of 

    1 min 10 cal air bike

    2min 20 ab mat sit-ups 

    3 min 50 single skips 

  3. Lucy says:

    weightlifting – 50kg-50kg-52.5kg-52.5kg-55kg-55kg-57.5kg these felt horrible and hard after saturday so kept it lighter than previous weeks

    Back Squat 3×5 @ 90kg this also felt pretty darn heavy lol

    Conditioning – 10.30 rxd, kept all the wall balls unbroken, was not doing any extra work than what i had to!!!

  4. Bom says:

    Was to busted from the weekend.

    Did some backsquats at 97kg, nothing close to what I was supposed to.