CrossFit 42 South

WOD: Saturday the 21st February 2015

CrossFit Class

Warm up/skill

3 sets of:

15 ab mat sit ups

10 KBS

5 perfect kips

 

Take 8min to build up to a tough but not max 10rm hang power clean.  Use this as a guide to the weight you’ll use in the WOD if you need to scale

 

Conditioning

For time:

1-10 of: hang power cleans 50/35kg

5 t2b between each set

*You’ll do 1 hpc then 5 t2b, 2 hpc  5 t2b, 3 hpc 5 t2b etc.

 

Finisher

Run 1250m (2xblock)

Comp group

Weightlifting

1rm power clean and jerk

 

Conditioning

7x

10 UB HSPU

5 box jumps 36/30”

1:00 Air bike

-Rest 2:00

*Hit at 90%. This is tough but just saving a little in the tank to be able to try maintaining same rpm on the bike each set. Last 2-3 should feel awful but maintainable if you are mentally strong


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