CrossFit 42 South

WOD: Monday the 22nd June 2015

CrossFit Class

Warm up

Row/run/bike 5min

3 sets of:

10 pass throughs

10 OHS

10 lunges with external rotation hip and knee

:20 dead hang on bar

 

Strength

A) Overhead squats 6-6-6

B) Front squats 4-4-4

C) Back squats 2-2-2

*Between each set do 10 push ups (quality reps).

*Each set gets heavier. No dropping weight back. E.g. last ohs at 60kg then first set of front squats at 70kg etc.

 


Comp group

Conditioning

“Grace”

30 Clean and Jerks 60/40kg

 

Strength

5 Complexes of:

5 Push Presses

5 Front Squat

5 Thrusters

Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

 

Strength

work up to a 5 rep heavy Dead Lift

 

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2 Responses to “WOD: Monday the 22nd June 2015”

  1. Nikki says:

    25cal sprint air bike / 25cal sprint row 

    5×10 speed front squats (with straps) @ 65kg 

    5rm deadlift @ 120kg 

  2. Lucy says:

    Grace – 1:58

    complex – 35-40-45-50-52.5kg

    deadlift 5rm -120kg