CrossFit 42 South

WOD: Monday the 22nd December 2014

GPP

Warm up/skill

We want to spend some time teaching you how to do kipping pull ups and how to link them. So when you get in, start on a general warm up for 3-5min row/jog/skip etc so we can get straight into it.

 

Strength

3rm thruster

*Take from racks

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups


 

COMP

Weightlifting

EMOM for 10min of:

2 snatches @ 87%

*Note how many make and miss lifts there are. 

 

Strength

3rm thruster

*Take from racks

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5/30kg

Pull ups


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2 Responses to “WOD: Monday the 22nd December 2014”

  1. Chelsea walker says:

    Snatches meant to be 55kg but failed 2nd lift on 1st, 2nd minute and both on 3rd min so dropped back to 47.5kg and got all lifts from there just think between sore back and not warming up propley couldn't get 55kg up 

    3rm thrusters little unsure of weights but pretty certain 65k was my max and attempted 70kg got 2 but failed last one

    fran: 5:13rx 1 sec worse than last time 

  2. Lucy says:

    Snatches – 61kg failed 6reps all up

    3rm thruster – 60kg maybe could have tried 65 doubt I would have made it tho

    Fran – 3:42 pb baby did a few big sets of unbroken butterfly pull ups the set of 15 is what made me slow! Should have just maybe switched back to normal kipping instead. But all round pretty dam happy