CrossFit 42 South

WOD: Saturday the 27th June 2015

CrossFit Class

Strength/conditioning

EMOM for 30min

1st– 3 power cleans + 3 front squats

2nd– 5 strict chin ups (weight is easy)

3rd– 15 box jumps 24/20”

 


Comp group

Weightlifting

10min EMOM of:

 1 Snatch, start at 50% and build however you wish

 

Gymnastics Benchmark

5 seated Legless Rope Climbs for time

*Seated because it’s meant to be 15’

 

Conditioning

“Fight gone bad”

3 rounds of 1 min at each station for max reps:

Wall Balls, 9/7kg

SDHP, 35/25kg

Box Jumps, 20″

Push Press, 35/25kg

Cal Row

1 minute rest between rounds

 

Score is total reps each round as well as total. Just keep counting the whole way through he round.


 

 

20150627-204552.jpg

2 Responses to “WOD: Saturday the 27th June 2015”

  1. Lucy says:

    Snatch EMOM – worked up to 55kg feeling very flat and this was a struggle today I only did 7 mins I think

    didnt do rope climbs will get them done next week

    conditioning – 'fight gone bad' – 330 reps 17 better than last time pretty happy considering how tired I am

  2. Nikki says:

    Snatch emom – worked up to 52.5kg closer grip then usual 

    fight gone bad – 297