CrossFit 42 South
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WOD: Saturday the 13th December 2014

GPP

Strength/weightlifting

Build up to a max of the following complex:

12 deadlifts

9 hang power cleans

6 shoulder 2 overhead

*Take as long as needed and as many attempts you need to get your max weight for this complex.

*All reps must be UB though.

 

COMP

Weightlifting/strength

Establish a max load in the following complex, unlimited set attempts:

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

 
Skill/conditioning

For time

1-2-3-4-5-6-7-8-9-10

Unbroken t2b

10 minute time cap, must break btwn each set

Conditioning

For time

40 Back squats – 35/20kg

40 Row calories 

30 Front squats – 35/20kg

30 Row calories 

20 Overhead squats –  35/20kg

20 Row calories 

Penalty of 12x Bar-facing burpees per break during squats

All the info for this event can be found HERE

SmackDown

 

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This entry was posted on Friday, December 12th, 2014 at 5:30 pm and is filed under CFMSD Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

2 Responses to “WOD: Saturday the 13th December 2014”

  1. Nikki says:
    December 13, 2014 at 9:09 am

    DT complex – 50kg 

    1- 10 ub t2b – 4.16 I think ? Didn't break 

    Conditioning – 14.33 unbroken reps 

  2. Chelsea walker says:
    December 13, 2014 at 3:39 pm

    DT complex 55kg 

    t2b 5:31 broke at set 8 

    10:36 rx 

    not bad training session considering just finished work and was fairly buggered