CrossFit 42 South

WOD: Monday the 29th June 2015

CrossFit Class

Warm up

2 sets of:

10 side plank (left)

10 push ups

:10 side plank (right)

10 strict pull ups

:10 side plank (left)

15 air squats

:10 side plank (right)

15 band good mornings

 

Strength

“CrossFit Total”

1rm back squat

1rm press

1rm deadlift

 

Compare to last time HERE

 


Comp group

Weightlifting

10min EMOM of:

3 clean and jerks

*Full cleans.

 

Strength

Build to a heavy not a max 2rm back squat in 10min

 

Gymnastics

50 Strict HSPU for time

*Scale as needed. Cap at 10min.

 

Conditioning?

“Hulk Hogan”

Every 2 minutes for 20 mins:

3 Muscle ups

5 Power Cleans, 85/60kg

7 Burpees

*Fastest and slowest times

 


20150629-182945.jpg

3 Responses to “WOD: Monday the 29th June 2015”

  1. Nikki says:

    Clean & jerk emom – 55kg dropped back to 45kg 

    back squat heavy 2 rm 105kg 

    50 strict hspu – 9.19 

    wrist felt poo after this 

  2. Lucy says:

    Clean and jerk EMOM – 60kg (only got 2 reps on 2 rounds) 

    Back Squat 2rm – 105kg, maybe a bit too close to a max lol

    50 strict HSPU – 7:10

    Hulk hogan – killer lol slowest was like 2:15, fastest 1:22 missed 3 rounds but made them up at the end, just got it done with this lovely ego checker lol

  3. Ty says:

    Clean jerk EMOM @ 65kg for 10 min

    2rm back squat 125kg

    44 hspu in 10 min

    hulk hogan 3 decline ring pulls 3 ring dips/ 62kg power clean/ 7 burpees 1:11 – 1:20 min over the 20 min

    garage gym workout today listening to the barbell shrugged crew was relaxing