CrossFit 42 South

WOD: Thursday the 24th April 2014


GPP

Strength

Back squat 3×5

*Add 2.5kg from last session

 

Conditioning

50 wall balls 9/7kg

40 KBS 32/24kg

30 t2b

20 box jumps 30”

10 muscle ups

 

*Scale muscle ups with 3×5 of c2b pull ups and ring dips/push ups and alternate between the both


 

Competition

Strength

Back squat 5×5 @ 75%

 

Weightlifting

Hang clean

3-3-3-3-3

*Start heavy and build

 

Conditioning

50 wall balls 9/7kg

40 KBS 32/24kg

30 t2b

20 box jumps 30”

10 muscle ups


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So very true… 

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5 Responses to “WOD: Thursday the 24th April 2014”

  1. G says:

    5×5 backsquats at 114kg

    5×3 hangcleans 70-80kg – struggled, shoulders and lower back felt flogged

    conditioning – 12:24 rxd. Muscle ups were slow and broken up, shoulders gone, HAD NO PULLING STRENGTH  

  2. Lucy says:

    Back squat 5×5@82.5kg
    Hang cleans 55,60,65,70 2@75kg lost grip
    conditioning-17:20 (5 muscle ups only could lock out on 3 but did another 3 without lock out. Wall balls felt good kbs were heavy :/

  3. Nikki says:

    Back squats – 5×5 @ 75% 1rm – 90 kg

    Hi hang clean – 3x3x3x3x3 – 55kg 65kg 70kg 75kg 77.5kg 

    Chipper wod : 50 wallballs

                           40 kbs 24kg

                           30 t2b 

                           20 box jumps 24" 

                           10 muscle ups 

    16.17 only did 5 muscle ups at the end 

  4. Snarey says:

    BS 115kg 

    hang cleans 70-75-80-82.5-85

    Conditioning 15:52 Russian swings and C2B/Push ups

    back squats felt awesome hang cleans felt sweet despite shoulder niggle was inspired by The Lord Doge , praise pooch 

  5. Snoopy the magnificent says:

    5×5 at 131kg

    Hang cleans 85-105kg

    Condition 13:29 ghd sit ups, strict pull ups/ring dips.