CrossFit 42 South

WOD: Monday the 28th April 2014


Tomorrow we will be doing the "Joshy" workout to help raise money for Amanda Simpsons unborn baby. We ask that all athletes donate. No matter how big or small. You can donate via this link http://www.gofundme.com/7yvt9g

Also, they have set up a pretty cool auction to also help raise money. Check it out here on Facebook 


GPP

Strength

Back squats 3×5

2.5kg heavier then last week

 

Conditioning

Tabata double unders for max reps

 

-rest :20

 

Tabata OH plate lunges 25/15kg

 

-rest :20

 

Tabata box jumps 24/20”

 

-rest :20

 

Tabata hollow rocks for quality

 

Score is the total DU’s/lunges/box jumps and the hollow rocks must be done perfectly, but, just because this isn’t scored doesn’t mean you don’t have to do it well


Competition

Strength

A) Back squats 3×10 @ 70% of your 1rm not 5rm like I said last week.

 

 

Weightlifting/strength

A) Hang snatch

2-2-2-2-2

*Aim to go heavier then the previous weeks 3s

 

B1) Snatch first pull 3×5 – rest :30

 

B2) Weighted pull ups 3×5 – rest 1:00

 

*Try to go heavier on first pulls and weighted pull ups if possible. Form is the most important thing on the first pulls. Add small amounts of weight on the weighted pull ups.

 

Conditioning

300 double unders for time

*Every :30 stop and do 4 burpees

 

Just wanted to share my dog Logan (right) playing with a friend (Chase) Nathan's dog. Logan had a blast and this made me and Liso smile big time. I know this has nothing to do with anything CrossFit but who cares…. 

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5 Responses to “WOD: Monday the 28th April 2014”

  1. Snarey says:

    Nothing to do with crossfit??? Logan is crossfit msd mascot !!!!!!! 

  2. G says:

    Backsquats 3×10 @107.5kg

    snatch first pulls 3×5 @82.5kg

    weighted pull-ups 3×5 @17kg

    conditioning 7:28rxd

  3. Nikki says:

    10×3 back squat – 84kg 

    Strict weighted pulled pullups – 3×5 – 7.5kg 

    and that is all 🙁 to much waisting time 

  4. Snarey says:

    Bs 107.5kg

    hang snatch 60kg

    snatch pull 80kg

    pull ups 12kg

    conditioning  6:59rxd 

    snatches felt sluggish pull ups were hard very tight shoulders I think 

  5. Lucy says:

    Back squat 77kg
    Hang snatch 40,45,50,55,57.5kg
    First pulls 65kg
    Weighted pull ups 3×5 @5kg

    Conditioning 9:24rxd