CrossFit 42 South

WOD: Tuesday the 17th February 2015

CrossFit Class

Warm up/skill

Here early?

Grab a barbell and smash your quads. They are sore from wall balls

 

3 sets of:

10 band good mornings

:30 hands and feet hollow hold (think inchworm position)

3 broad jumps MAX EFFORT (focus on sticking landing)

 

Strength

Deadlift 5rm

*Add 2.5-5kg

 

Conditioning

3 cycles of the following AMRAP

3min AMRAP of:

6 KBS 32/24kg

4 burpees

-Rest 1:00

*Pick up where you left off at the start of each round. Score is total rounds just like a normal AMRAP.

 


Comp group

Conditioning

All out effort

15-12-9 of:

Power cleans 50/35kg

Burpees

 

-Rest 10:00

 

Repeat

 

*Do not game this at all. I want an all out max effort from the start…. The second one may even be faster as have a taste for the WOD.


4 Responses to “WOD: Tuesday the 17th February 2015”

  1. Chelsea walker says:

     

    15-12-9 power cleans and burpees 

    rnd 1 : 4:00mins

    rnd 2 : 3:13 mins 

  2. Lucy says:

    15-12-9 power cleans + burpees

    1) 3:39
    2) 4:32

  3. Steph says:

    1. 4:44min

    2. 5:11min

     

  4. Nikki says:

    1) 3.20

    2) 4.38