CrossFit 42 South

WOD: Monday the 5th January 2015

GPP

Strength

Back squat 3×3

*This should be heavy. Same weight across. Heavier then last 3×5 progression. 3×2 next week then 1rm the week after.

 

Conditioning

3 rounds for time of:

30 wall balls

625m run

50 double unders


COMP

Weightlifting

5×1 @ 92% of last weeks max

Power snatch

Hang power snatch

Hang snatch

 

Strength

3rm back squat

 

Conditioning

3 rounds for time of:

30 wall balls*

625m run

100 double unders

*WB must be UB. Break and do 10 burpees on the spot


Holidays are over. Get back to normal eating and put the cake down!

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2 Responses to “WOD: Monday the 5th January 2015”

  1. Lucy says:

    Snatch complex 5×1 @ 50kg
    Bavk squat – stopper at 80kg as back still very sore

    Conditioning – 20.27rxd didnt break wall balls

  2. chelsea walker says:

    Snatch complex just worked up to max weight of 50kg as didnt do last week and didnt do any sets following due to sore back

    Backsquats 85kg again back to sore to go any heavier

    conditioning 17.43 didnt break wall balls although silly me did 50 du's each round rather than 100 because I just assumed cond was same as class oops. 1st and 3rd round of 50 du's unbroken