CrossFit 42 South

WOD: Monday the 20th April 2015

CrossFit Class

Warm up

3 rounds (moderate pace)

200m run

10 wall squats (PERFECT)

75 single skips + 25 double unders

 

Strength

Back squats 3×5

*3 sec pause at the bottom. Add weight to last week

 

Conditioning

Run 800m

50 front squats 40/30kg

Run 800m

*15min cut off

Comp group

Weightlifting

EMOM for 5min

1 snatch @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 snatch @ 85%

-Rest 1:00

EMOM for 5min

1 snatch @ 90%

*Record misses. Focus and nail your lifts.

 

Strength

Back squats

10-8-6-4-2

*Heavier than last week. 1 last week of this next week so be sure to push it today.

 

Conditioning

5 rounds for time of:

10 wall balls 9/7kg

10 box jump on and over 24/20”

10 cal row

*Go as hard as possible on this


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4 Responses to “WOD: Monday the 20th April 2015”

  1. Nicola says:

    1st snatch EMOM @ 30kg

    2nd snatch EMOM @ 32kg

    3rd snatch EMOM @ 34kg (one miss)

    backsquats: 57.5, 60, 62.5, 65, 67.5

    Conditioning: 9:46 (9')

     

  2. Chelsea walker says:

    5 min EMOM 1 snatch @ 52kg

    5 min EMOM 1 snatch @ 55.5kg

    5min EMOM 1 snatch @ 58kg (1 miss)

    backsquat 

    10 @ 82.5

    8 @ 87.5

    6 @ 92.5

    4@ 97.5

    2 @ 102.5 

    conditioning 

    10 wb 

    10 box jump overs 

    10 cal airbike 

    = 9:32 

  3. Nikki says:

    Snatch emom 5min @48kg 

    smatch emom 5min @51kg

    snatch emom 5mins @55kg. No misses 

    back squat 10-8-6-4-2 

    10@ 80kg 

    8@ 85kg

    6@ 90kg 

    4@ 95kg – accidentally did 5 reps not 4 

    2@ 100

     

  4. Ty says:

    Back sq 100 – 110

    conditioning 8:40

    no snatching mobility