CrossFit 42 South

WOD: Monday the 8th December 2014

 

GPP

Strength

Back squats 3×5

*Add 2.5kg from last time

 

Conditioning

800m run

21 goblet squats 24/16kg

21 c2b pull ups

625m run

15 goblet squats

15 c2b pull ups

400m run

9 goblet squats

9 c2b pull ups

COMP

Slight deload this week. Hit training hard but don’t do any extra stuff. It will still be a tough week but just a little less volume.

 

 

Weightlifting

Snatch EMOM

5min EMOM 3 reps @ 75%

-Rest 1:00

5min EMOM 2 reps @ 85%

-Rest 1:00

5min EMOM 1 rep @ 90%

*Same as last week but make it more crisp.

 

Strength

Back squats 3×3

*use last weeks 3×5 weight

 

Skill/conditioning

1-2-3-4-5-6-7-8-9-10 of UB c2b pull ups for time

*If you are unable to complete the entire ladder unbroken, start back at 1 and repeat the ladder as many times as necessary until you have completed 60 reps total

29 days till me and Lisa leave for Japan. This is a pic she sent me. Very fitting I thought

IMG_3222
 

20141208-182509.jpg

4 Responses to “WOD: Monday the 8th December 2014”

  1. Lucy says:

    Snatch emom
    5mins @ 52.5kg – 3 reps
    5mins @ 57.5kg – 2 reps
    5mins @ 62.5kg – 1 rep

    Back squat 3×3 @ 92.5kg

    Conditioning – 4.37 didnt break until rep 7 on round 10

  2. Anonymous says:

    Backsquats – 110kg

    Snatching complex – Turned into snatching lessons.

    Pull-up conditioning – 9:07

  3. Chelsea walker says:

    Snatch EMOM 

    5 min EMOM 3 reps @ 46.5kg

                          2 reps @ 53kg

                          1 rep @ 56kg

    backsquat 3×3 @ 95kg

    skill/cond 11:08 tore shit out of hands 

     

  4. Nikki says:

    Snatch practice 

    Back squat 3×3 @80kg feeling really weak 

    C2B conditioning – 4.01 didn't miss