CrossFit 42 South

WOD: Monday the 1st December 2014

I would love to thank everyone for their support to all the guys who grew their top lip hair this last month. Thanks for all the donations.


GPP

Strength

Back squat 3×5

*Add 2.5kg from last time

 

Conditioning

5 rounds for time of:

30 air squats

15 burpees

400m run

*20min cut off

 

 

 


COMP

Weightlifting

Snatch EMOM

First 5min 3 reps @ 75%

Second 5min 2 reps @ 85%

Third 5min 1 rep @ 90%

*Not touch and go.

 

Strength

Back squat 3×5

*Add 2.5kg

 

Skill/conditioning

EMOM for 21min

1st– 6-12 UB c2b pull ups

2nd– 10 thrusters 40/30kg

3rd– Row 10-15cal

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3 Responses to “WOD: Monday the 1st December 2014”

  1. Chelsea walker says:

    Snatch EMOM 

    5 min 3 rep snatch @ 47kg

    5 min 2 rep snatch @ 54kg

    5 min 1 rep snatch @ 60kg ( accidently did 95% rather than 90%)

    Backsquat 3×5 @ 95kg 

    Conditioning 

    21 mins of

    1st min 6 c2b pull ups 

    2nd min 10 thrusters 30kg

    3rd row 10 cal could have done 15 but went on the feeling of last Monday and almost died so assumed the same would happen but found could have pushed harder 

     

     

  2. Lucy says:

    Snatch EMOM
    5mins @ 52.5kg only got 2 on third round
    5mins @ 57.5kg
    5mins @ 62.5kg

    Back squat 3×5 @ 92.5kg

    Conditioning
    Min 1- 6 c2b managed butterfly for most of these
    Min 2 – 10 thrusters @30kg unbroken
    Min 3 – started at 13 calories dropped to 10 for last 3

  3. Bom says:

    Snatching EMOM turned into just snatching.. went from 40kg to 65kg. Still working on them.

    Backsquat was 110kg.

    Conditioning – Started C2Bs at 7 like a hero.. dropped down to 6 for the last 4 sets, 10 thrusters at 40kg and did the cal row at 11.