CrossFit 42 South

WOD: Monday the 25th August 2014


GPP

Strength

Pause Back squat 3×5

*Heavier then last week by 2.5kg

 

Conditioning

“Death by burpee box jump” 24/20”

1 rep first min, 2 on the second min, 3 on the third min etc. Score is last completed minute plus extra reps in the following minute.


COMP

Weightlifting

Snatch

3-3-3-3-3 –rest 1:00-1:30

*Not t&g. Quick drop and reset

 

Strength

Pause Back squat 3×5

*Heavier then last week by 2.5

 

Conditioning

“Death by burpee box jump” 24/20”

1 rep first min, 2 on the second min, 3 on the third min etc. Score is last completed minute plus extra reps in the following minute. 


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5 Responses to “WOD: Monday the 25th August 2014”

  1. Bom says:

    Snatch – 30, 35, 40, 45, 50kg working on technique.

    Pause back squat @ 102.5 kg ended up doin 5 x 3 as it was heavy.

    Got 9 flat, had a vom which might have been because of a new pre-workout? Was feeling good.

    First vom after a year and half ;-).

     

  2. Chelsea walker says:

    Snatch 3-3-3 @ 25kg felt awsm being able to snatch again felt good 

    Pause squat 3secs 3×5 @ 95kg last set was a challenge 

    conditioning 

    13rnds + 9 

  3. Lucy says:

    Snatch 3-3-3-3-3 – 40-45-50-52.5-55kg snatches felt good today, focusing on keep really tight thru the lift, happy days

    Back Squats – played a bit but decided not to do these as im over my back being sore and need it fixed not to be in a wheelchair.

    Conditioning – 10+10 dissapointed in my efforts, kinda thought i had a bit more time, felt i could have done another round.

    PLayed with some butterfly pull ups, they feel they are getting better can string 5-6 together now instead of 3 🙂

  4. Kalani says:

    Snatch: 15-20-25-30-35kg.
    Backsquats 3sec pause 3×5 @ 60kg. Felt heavy but got it done.
    Conditioning: 11 rounds, but disappointed because I should have kept pushing but thought I was going to spew so I got outta there pretty quick lol

  5. Steph says:

    Snatch: 25-30kg mainly just practiced technique! Still have a long way to go!

    backsquat: 75kg, legs were tired today and his felt heavy

    Death by Burpee: 10+10 was half way through the last burpee, thought I had a few more seconds! I was a little disappointed, felt like I. Could have atleast made the next round! So close!