CrossFit 42 South

WOD: Saturday the 2nd May 2015

Happy Birthday to Rachael, hoping to see you in the gym training hard again soon : )


CrossFit Class

Warm up

With your partner

2 rounds of:

6 over unders each

Run 400m together

 

Partner WOD

One athlete working at a time complete…

3 rounds for time of:

40 cal row

40 box jumps

40 push ups

40 deadlifts 60/40kg


Comp group

Catch up on any missed work if needed please. 

Weightlifting

Snatch balance

3-3-3-3-3

*Build in weight each set

 

Strength

A1) 5×10 pendlay rows –rest :10

A2) 5×10 wtd strict ring dips –rest 2:00

*Rows perfect, dips DEEP with good lock outs.


You need to watch this if you have time. CrossFit saved her life. And…. She's hot. Giani will agree lol. But most importantly, this is a really cool video. 

 

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3 Responses to “WOD: Saturday the 2nd May 2015”

  1. Lyn says:

    Hey mason put the masters scores up on web site thanks xx 

     

  2. Nikki says:

    Emon – 10 mins 2 front squats @ 80kg 

    3×10 strict ring dips 

    3×10 pendlay rows @35kg 

    finished with the class wod 

  3. Chelsea walker says:

    Snatch balance 3-3-3-3-3 

    25,35,37.5,40,45 

    shoulder does not like snatch balance especially when bringing bar back down to shoulder ????

    strength 

    5×10 strict ring dips with yellow band 

    5×10 pendlay row 25kg