CrossFit 42 South

WOD: Monday the 27th April 2015

CrossFit Class

Warm up

Here early? Get a run or row in.

 

4 rounds of:

6 wall squats (PERFECT!!!!!!!)

4 t2b

2 wall climbs

 

Strength

Back squat 3×5 (3sec pause at the bottom)

*Add weight from last week

 

Conditioning

12min AMRAP of:

15 hang power snatch 30/20kg

50 double unders

 


Comp group

Weightlifting

EMOM for 10min

1 snatch @ 85%

-Rest 1min

EMOM for 5min

1 snatch @ 90%

 

Strength

Back squats

10-8-6-4-2

*Last week of this, get after it

 

Conditioning

50 cal row

50 c2b pull ups

50 cal Air bike

*Record how you break up the c2b. Make a note of the ave pace on row and bike.


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5 Responses to “WOD: Monday the 27th April 2015”

  1. Nikki says:

    Snatch emom 10mins – @ 51kg 

    snatch emom 5mins – @ 54kg 

    back squat 10-8-6-4-2  

    85gk  90kg  95kg  100kg  105kg 

    50cal row 

    10 c2b 10t2b 

    50cal row    = no time taken, started doing the c2b, my shoulder started to hurt so did t2b still hurt so I just rowed another 50cal 

  2. Lucy says:

    Snatch emom 10mins – 51kg
    Snatch emom 10mins – 55kg

    Back squats 75- 77.5- 80- 82.5- 85kg these near killef me haha never have 3weeks off!!!

    Conditioning – 14.26 rxd this also near killed me!!!

  3. Lucy says:

    Snatch emom 10mins – 51kg
    Snatch emom 10mins – 55kg

    Back squats 75- 77.5- 80- 82.5- 85kg these near killef me haha never have 3weeks off!!!

    Conditioning – 14.26 rxd this also near killed me!!!

  4. Lucy says:

    Snatch emom 10mins – 51kg
    Snatch emom 10mins – 55kg

    Back squats 75- 77.5- 80- 82.5- 85kg these near killef me haha never have 3weeks off!!!

    Conditioning – 14.26 rxd this also near killed me!!!

  5. Chelsea walker says:

    EMOM 10 min 

    1 snatch at 85% = 55.5kg no misses 

    EMOm for 5 min

    1 snatch @ 90 % = 58.5 2 misses 

    strength 

    10-8-6-4-2 backsquata 

    10@ 82.5

    8@ 85

    6@92.5

    4@97.5 

    2@ 100

    cond 

    50 cal row + 50 c2b + 50 cal airbike = 12:57rx c2b took years