CrossFit 42 South

WOD: Monday the 23rd June 2014


GPP

Strength/conditioning

A1) Back squat

5-5-5-5-5 – rest :20

*Start at your 3×5 weight from last week and build up across each set.

 

A2) 5x Row 300m ME –rest 2:00

 

*Do a set of squats, then move straight to the rower, strap in and get after it. Score will be lightest and heaviest weight and slowest and fastest times


COMP

Weightlifting

EMOM for 8min

3 snatches (not T&G)

*Take a few mins to build to your starting weight. Build each set, heavy as possible. Score is lightest and heaviest weights

 

Strength

A1) Back squats 3×5 – rest :30

 

A2) 3xME UB muscle ups –rest 1:30

*If you don’t have multiple muscle ups do 2-4 each set

 

Conditioning

For time with 8min cut off:

30 snatches 40/30kg

20 snatches 50/35kg

10 snatches 60/40kg

*Any style snatches


Had a nice weekend away. Ate lots of nice food and drank some beer with my awesome Liso… 
Take time to chill out once in a while. This doesn't mean get pissed every weekend and wonder why you aren't improving, but every now and then, just chill out and enjoy yourself ๐Ÿ™‚
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3 Responses to “WOD: Monday the 23rd June 2014”

  1. Bom says:

    Snatches EMOM – 40 to 57.5kg

    Backsquats @ 112.5, wasn't really feeling these today.

    Got 1 muscle up during the workout!!

    Got 12 snatches @ 50kg before the time ran out.

  2. Chelsea walker says:

    I did today's programming yesterday due to being on night shift 

    BS  5,5,5,5,5

    100kg,102.5kg,105kg,107kg,110kg  this hurt like hell 

    3x ME ring rows 9,9,11

    Did "Elizabeth " for wod as can't do snatches still

    21,15,9. Of 60kg cleans & ring  dips (orange band) 

    time. 14.02 

  3. Lucy says:

    Snatch EMOM 35-50kg, missed 1 round

    Back Squats 3×5 @ 97.5kg

    Muscle ups 2,2,1, unble to link any but gave it a go

    Conditioning- 7:42 rxd