CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Weekly training (Sorry last weeks wasn’t here. Forgot to upload it and it was to late when I realised) https://youtu.be/LVEV1EpuwHc

Everyone will be doing Open WOD 16.5 today. If you are competing, you need to have the workout completed and logged before 11am. Do not forget!

*If you have done the Open WOD, we will modify the workout so you aren’t doubling up.

Hope everyone had a great Easter and now it’s time to burn off that chocolate.

Warm-up

Warm-up (No Measure)

3 rounds of:

5 air squat

5 air squat feet wide

5 air squat feet close

3 dive-bombers

100 skips

then before hitting the workout execute a few mini rounds

3-4 times of:

3-4 thrusters

3-4 burpees over bar

-rest :30 after each round.

Go hard on each round to get a taste for it.

Metcon

Metcon (Time)

21-18-15-12-9-6-3 of:

Wall balls

Push ups
This is for those who have already done the Open WOD.

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

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