CrossFit 42 South

WOD: Monday the 21st July 2014


GPP

Strength

Back squats 3×2

*Heavier then last weeks 3×3. Next week is the test for real J

 

Conditioning

“Death by burpees”

1 burpee on first min, 2 burpees on the second min, 3 burpees on the third min. Continue this until you can no longer complete any more burpees

 

Finisher

This will be done 2min after completing your burpees.

 

800m run MAX EFFORT


COMP

Weightlifting

A) Take 15min to build up to a heavy snatch double (not T&G)

*Try go slightly heavier then last weeks triple if possible.

 

B) 10min EMOM of:

2 snatch balance

*Start at 70% of 1rm snatch and build each set.

Strength

Back squats 3×2

*Heavier then last week

 

Conditioning

Same as GPP


https://www.youtube.com/watch?v=mqnF7j9coes&list=UUtcQ6TPwXAYgZ1Mcl3M1vng

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3 Responses to “WOD: Monday the 21st July 2014”

  1. Chelsea walker says:

    15 min building up to  clean double : 85kg

    10 min EMOM  2x 1st and 2nd snatch pull 

    backsquat 3×2 @ 110kg

    conditionining -death by burpees 

    17+12 

    800m run 4.03 

  2. Lucy says:

    15 min to find a heavy snatch double -60kg pretty happy with this given it was my 1rm not that long ago felt good too

    10min EMOM 2 snatch balances – 25-57.5kg

    Backsquat 3×2 @ 105kg

    Conditioning
    death by burpees – 14 + 14 went pretty shit on this was pretty disappointed in my efforts

    800m run – 3.26 but pretty happy with my run! had mitch chasing me was good incentive to keep running lol! thanks mitch 🙂

  3. Mitch says:

    Snatch double- 57.5kg- shoulder felt like it was dying 

    snatch balance- 47.5kg 

    bs3x2- 115kg- felt good

    death by burpees-13+13- expected a bit better, lower back pain, need to get my lower back/hamstrings more flexible

    run- 3:12 this felt soo much better running in nanos than my old shoes. Lucy,you were good to pace off for the first 600m, but then had to leave you behind 😛