CrossFit 42 South

WOD: Monday the 22nd September 2014


GPP

Strength EMOM

15min EMOM of:

1st– 5 back squats @ 3×5 weight

2nd– ME UB strict pull ups

3rd– ME UB deficit push ups on 25/10kg plates

*If you can still add 2.5kg to squats and get through all the work then do it. Scale pull and push ups as needed to get some good reps in.

 


COMP

Strength

Pause front squats

5-5-5-5

*Start at 65% 1rm and build if possible. NO BELTS. Again, midline strengthening in key.

 

Weightlifting

Snatch

2-2-2-2-2-2

*Start at 85% and if feeling it, add weight. If not feeling it keep the same. Drop and reset.

 

Conditioning

30 t2b

100 double unders

25 t2b

75 double unders

20 t2b

50 double unders



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4 Responses to “WOD: Monday the 22nd September 2014”

  1. Chelsea walker says:

    3 secs pause Front squats 

    65,70,72,5,75 

    snatch 

    35,35,35,40, 35,35 

    cond 17:12rx very slow but pushed through it 

  2. Lucy says:

    Pause Front Squats 65, 70, 72.5, 75kg these were tough

    Snatch – 50,55,57.5, 57.5, 60, 62.5kg

    Conditioning – 7:59rxd, broke my T2B into sets of 5 but i think this ultimatly helped a i could keep doing them in sets of 5 instead of dropping back to 1's or 2's!

  3. Bom says:

    Front Squats – 80, 85, 90, 92.5kg

    Snatch – These were tough again, started at 60kg, dropped to 55kg then worked back up to 60kg and ended it there.

    Conditioning – 10:58 , went as I expected. T2b were tough but I managed to link 11! Hopefully my abs won't be trying to tear me in half all week..

     

  4. Kalani says:

    Front squats: 55kg ( didnt realise we were to add weight) these felt super heavy!
    Snatches: 25-30kg, wasn’t as heavy as I was supposed to go but really wanted to focus on technique
    Conditioning: 12:54, t2b kicked my butt, should probably re-learn to kip them.