CrossFit 42 South

WOD: Monday the 18th August 2014


Note: All atheltes who did the comp on the weekend I suggest you take it pretty easy today. Do the programming labled "post comp". If you are feeling good, do it anyway. If you want to do extra, work some weaknesses but DON'T OVER DO IT!!!


Strength

Pause back squats 3×5 @ 71%

*Add 2.5kg to last time

Conditioning

15min AMRAP of:

15 box jumps

15 KBS 24/16kg

15 KB lunges 24/16kg

:30 plank hold


Comp

Do the regular class again as a few athletes are recovering from the comp on the weekend. Those who didn’t compete do the following extra.

 

Hi hang snatch

2-2-2-2-2

*SPEED UNDER THE BAR….. Pop and drop FAST.


Post Comp

A) 5×3 back squats @ 65% (no pause, move as fast as possible. Really move that bar)

 

B) Build up to a tough 2rm hi hang snatch

 

Conditioning

:30 row @ 90% effort

:30 rest

:30 row @ 90% effort

rest/walk 200m

x10 sets total.

*Goal is to pick a pace and hold that pace on the rower and the bike. E.g 1:40 and 75rpm. Make it challenging but maintainable

 

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5 Responses to “WOD: Monday the 18th August 2014”

  1. ty says:

    Very impressive all day ladies and gentlemen, you guys did MSD very proud and should be really really please with the gains achieved over the last 6 months.  Recover and hit Mason programming hard for the next six weeks Hobart Throwdown we will be ready!!!!!!

  2. Nikki says:

    Hang snatch 2-2-2-2-2 @45gk 

    pause back squat 3×5 @80kg 

    AMRAP 

    15 box jumps, 15 kbs, 15kb squats 30sec plank 

    5+15+15+20sec so close to 6 rounds 🙁 

  3. Lucy says:

    Back Squats 5×3 @ 75kg

    Hi Han Snatch 2rm @55kg

    Did 5 rounds of airbike/row/rest also did some butterfly pull ups/skills

  4. Chelsea walker says:

    Hang muscle snatch 5-5-5

    15, 17.5, 15

    pause back squats 3 x 5 @ 92.5kg

    conditioning 

    6rnds + 9 rx 

  5. Bom says:

    Pause back squats were done @ 100kg

    Hi-hang snatch – 40, 45, 50, 55, failed at 60.

    Amrap ended at 5 rounds + 13.