CrossFit 42 South

WOD: Monday the 29th December 2014

Reminder that there is only a class at 7am and 4pm today. 


GPP

Strength

Back squat 5rm

*Have fun with this, back to normal progressions in the new year.

 

Conditioning

21-18-15-12-9-6-3 of:

Thrusters 20/15kg

KBS 24/16kg

30 double unders (after every set)

*Goal is for UB thrusters and KBS. Scale if needed. Light and fast vs heavy and slow is the goal here. There should be no excuse to break other then you being lazy lol.

 


COMP

Weightlifting

A) Build to a max of the following complex

1x power snatch

1x hang power snatch

1x hang snatch

 

B) 5×1 @ 90% of A

 

Strength and conditioning

Same as class but use 42.5/30kg on thrusters and they still have to be UB. If you can’t do this, scale. Don’t let your ego get the better of you. Think of this like an open WOD. Go hard, don’t stop.


IMG_3498

20141229-170802.jpg

4 Responses to “WOD: Monday the 29th December 2014”

  1. Bom says:

    Snatch complex – 60kg for the complex, 55kg for the sets.

    Backsquat 5RM – 120kg

    Conditioning – RXD, ended with 25min + , was super tough. The 42kg thrusters killed me. Might of missed a couple of reps here and there was pretty dilearious and couldn't count to save my life..

  2. Lucy says:

    Snatch COmplex – 55kg

    Back Squat 5rm – stopped at 75kg as my back was being spaz!

    Conditioning – 14.56 rxd, 

  3. Nikki says:

    Snatch complex @ 45kg

    5rm back squat @ 100kg

    12 min emom  – 2 muscle ups/ 10Burpees

    12 min EMOM – 5 deficit hspu / 30 double unders