CrossFit 42 South

WOD: Monday the 30th June 2014


GPP

Strength

A1) Back squat  3×5 –rest :20

*Back to your progression.

 

A2) 3xME strict tempo chin ups – rest 1:30

*3sec hang, fast up, 3sec chin over bar, 3sec lower

 

*Alternate between squats and pull ups. Build each set on the back squats, try go heavier then last week.

 

Conditioning

3 RFT of:

20 burpees

400m run


COMP

Weightlifting

Snatch + hang snatch

7×1+1

*Build each set

 

Strength

A1) Back squats 3×5

*Continue your progression

 

A2) 3xME UB muscle ups

*If you don’t have UB do 3-5 total each set. Going by feel

 

Conditioning

Same as GPP today.


I love this one… 
get-started3

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3 Responses to “WOD: Monday the 30th June 2014”

  1. Mitch says:

    Snatch + hang snatch- 47.5-60kg had trouble with footwork when I got to 60kg

    3×5 BS- 105kg- done, but with questionable form. Struggled to keep lower back tight.

    3x ( 5 strict c2b + 5 ring dips)

    cond- 10:48

     

  2. Lucy says:

    Snatch + hang snatch 35-60kg failed 62.5kg

    3×5 back squat 100kg

    muscle ups 4,4,2 not un bbroken

    conditioning- 10.08 Burpees feel better these days learning to love them my runs let me down on this wod

  3. Bom says:

    Snatchs – 40kg to 57.5kg, didn't feel as good as Saturdays. Could be due to the 0 degree going on and bars being cold as atleast 8 cold things?

    Back Squats – These also varied today did 100, 110 then 115.

    Didn't try any muscle ups.

    Conditioning was 10:20. Was cold!!