CrossFit 42 South

WOD: Monday the 8th September 2014


GPP

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

3 rounds for time of:

30 wall balls

400m run

30 box jumps 24/20” (step down)


COMP

Weightlifting

Snatch build to a max in 15min

Then..

5×2 @ 90% (not t&g. :10 between reps) –rest 1:30

 

Strength

Back squats 3×5

*Add 2.5kg

 

Skill

10min EMOM of:

odd- 6-12 UB c2b pull ups

even- 16 pistols (alternating)

 

Conditioning

50-40-30-20-10 of:

Wall balls 9/7kg*

Row 500m

*Every break on wall balls do 5 burpees before resuming 



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

  1. Nikki says:

    Snatch @50kg 

    forgot to do the 90% thing 

    back squat 3×5 @87.5 

    emom – done it, Tay did it to with push ups 

    conditioning – completely ruined me 25.20min 

  2. Lucy says:

    Snatch – 67.5kg new pb so close to 70kg just needed to stand up!+

    Back squat 3×5 @87.5kg

    Emom done with 8 c2b these are getting easier

    Conditioning- was death 22.20 broke twice on the 40’s and once on the 30’s

  3. Bom says:

    Snatch – 70kg new pb!! Couldn't finish the rest of them.. I was all snatched out!!

    Back Squats – 107.5kg

    EMOM – Did 6 c2bs and all the pistols, missed some on the last set of pistols. Might be able to try being a hero and up my c2bs to 9 next time.. Maybe, hopefully.. 

    Conditioning – 25:18, broke twice in the 50 and once in the 40. Horrible, totally stuffed at the end of that.

  4. Kalani says:

    Snatch- 35kg

    Backsquat 3×5@ 67.5kg

    Emom- 6c2bs (black) +10 pistols

    Conditioning- 30:20 broke lots!! ๐Ÿ™ this was death, so hard I was sweating from me eyes!!