CrossFit 42 South

WOD: Monday the 18th May 2015

CrossFit Class

Warm up

Here early? 5min of rowing or running to get out those Monday cobwebs.

Then 4 sets of:

:20 plank hold

:10 band good mornings

5 strict pull ups

 

Strength

Deadlift 5rm

*Add weight from last time

Conditioning

With a 12min running clock, complete 2 cycle of the following:

 

In a 3min window complete

400m run

AMRAP box jumps 24/20”

 

In another 3min window complete

400m run

AMRAP Push press 40/30kg

 

*Scale run distance if needed to get reps of the PP and BJ.


Comp group

Weightlifting

5×1 3 position snatch (floor, knee, hip)

*Start at your heaviest triple hi-hang from last week and build if feeling good.

 

Strength

Pause back squats (3 sec at bottom)

5-5-5

*Building each set. Start first set at last weeks heaviest. One more week of this progression next week.

 

Conditioning

EMOM for 20min

1st– 8-15 UB c2b pull ups

2nd– row 16/11cal

3rd– 8-15 HSPU

4th– 15/10 cal air bike

*Same reps on everything for all rounds.


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2 Responses to “WOD: Monday the 18th May 2015”

  1. Chelsea walker says:

    3 position snatch 5×1

    50,52.5, 53.5, 55, 60 no misses 

    backsquat 

    5-5-5 

    85,87.5,90 

     

    cond completed 

    5 c2b each round

    row11 cal 

    8 hspu

    10 cal airbike 

     

     

     

  2. Anonymous says:

    Snatch 3 position – 45-50-55-57.5-60kg

    pause back squats – 77.5-80-82.5kg

    conditioning 

    10 c2b 

    11calorie row

    10 hspu

    10 calorie airbike