CrossFit 42 South

WOD: Saturday the 30th May 2015

CrossFit Class

Warm up

EMOM for 5min

1 clean + 1 hang clean

*Full cleans. Start light and build to something moderate-heavy. Use this as a build into your front squats.

 

Strength

Front squats 1rm

*Heavier than last weeks 3rm

 

Conditioning

For time:

200m walking lunges

*Every min 3 burpees. WOD starts with burpees. 10m up and back.


Comp group

Strength

A1) 5×8-12 strict HSPU –Rest :15

 

A2) 5×8-12 barbell rows (PERFECT) –

Rest :15

 

A3) 5x 8-12 GH raise –Rest 2-3min

 

*Scale HSPU as needed. Should be UB. Barbell rows solid as always.

 

Conditioning

21-15-9

BW bench press

Strict pull ups


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