CrossFit 42 South

WOD: Saturday the 29th November 2014

GPP

Weightlifting

15min to find a heavy 3 rep max snatch

 

Conditioning

15-12-9-6-3 of:

Power snatch 40/30kg

Burpees

40 double unders

 

COMP

Strength

Pendlay rows 5×5

*Perfect, not touch and go. Stay tight and pull into chest

 

Conditioning

For time complete the following

Run 800m

21-15-9 of:

Power cleans 70/50kg

Front squats

Run 800m

 

Midline

Accumulate 2:00 L-sit hold

*Use KB to hold yourself up.

 

Accumulate 50 hip extensions with a 2sec pause at the top of each rep

 


Friday, Saturday and Sunday Sparra will be riding his push bike around the country side for charity… I'm sure his already massive calfs are going to be yoked after this ride as well has his ass that will be sore from sitting on a bike haha. 

Day 1- Burnie to Cradle Mt

Day 2- Cradle Mt to Poatina

Day 3- Poatina to Launceston

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