CrossFit 42 South

WOD: Thursday the 6th November 2014

GPP

Strength

Hi-hang snatch

3-3-3-3-3

*Focus is on catching in the bottom of the overhead squat. If this is tricky then your time is better spent doing hi hang power snatch + overhead squats. As you getting better and more comfortable with the ohs your snatching will improve a lot as well. 

 

Conditioning

12min AMRAP of:

15 box jumps 24/20”

15 pull ups

 

COMP

If you did some training on Monday hit this as an active recovery WOD (go at a moderate pace, not balls to the wall). If you didn’t train Monday hit this hard and do the Hi-hang snatch work with the class. If you don't plan training saturday morning you are to do this with intensity. You'll have the weekend to recover. Saturday will be a good one as well. 

 

Weightlifting (for those on training day, not recovery day)

Build up to a heavy 3rm power snatch t&g in 10minutes

Then EMOM for 15min 2 power snatch @ 90%

 

Conditioning

EMOM for 30min

1st– 15/12cal row

2nd– 12/10cal AB

3rd– 100m run + 20 double unders

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One Response to “WOD: Thursday the 6th November 2014”

  1. Chelsea walker says:

    Tuesdays programming 

    From last weeks testing and working night shift training this week has been an effort just feel exhausted and Eveythings sore 🙁 

    snatch + hang snatch + OHS ( went reasonable light shoulder didnt like heavy OHS) 35,40,45,50,50,52.5 failed 55 

    Back squat 3×5 @ 85kg 

    conditioning didnt have acess to equptiment so went for 10km walk with Waldo which was a challenge