CrossFit 42 South

WOD: Saturday the 13th June 2015

CrossFit Class

Team WOD

In teams of 3 with one athlete working at a time complete the following:

Row 10km

*1 athlete must be holding the top of a deadlift. For as long as the deadlift is held, the rower can keep rowing. Once the bar hits the floor, they must stop.  The other gets to rest.

120/85kg


Comp group

Weightlifting

Snatch

EMOM for 9min

Min 1,2,3: 2 Hang Squat Snatches

Min 4,5,6: 2 Low Hang Squat Snatches

Min 7,8,9: 2 Hang Squat Snatches

 

Conditioning

A) In a 10 Minute Window:

1 Mile Run + Max reps of Clean and Jerks 60/40kg

 

-Rest 3:00

 

B) In a 7 Minute Window:

800m Run + Max reps of Snatch 50/35kg

 

-Rest 3:00

 

C) In a 4 Minute Window:

400m Run, Max reps of Thrusters 40/30kg


New shirts, singlets and hoodies to come. Will be taking orders next week once we have all art work finished. 

Back_art_colour

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