CrossFit 42 South

WOD: Tuesday the 17th March 2015

CrossFit Class

Warm up

Here early? Row/run/skip for 5min

 

3 sets of:

10 single leg RDLs

10 rus KBS

:30 hollow hold

 

 Strength

Deadlift 5rm

 

Conditioning

EMOM for 16min

Odd- 5 power clean and push jerks (you choose weight)

Even- 15 box jumps 24/20”

*T&G on power clean and jerks


 

Comp group

Weightlifting

A) Power clean 1rm in 10min

 

B) 4min AMRAP of power cleans at 90% of A

 

Conditioning

EMOM for 12min

Odd- 12 bar bacing burpees AFAP

Even- 8-15 UB t2b

 

Then row for 10min at an easy pace.


 

Mitch has created another open video. This is 15.3. Great work again man, be sure to check it out guys. 

 

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3 Responses to “WOD: Tuesday the 17th March 2015”

  1. Lucy says:

    A- power clean 75kg

    B- 4min AMRAP at 67.5kg – 15reps

    EMOM

    burpees done

    8T2B

    casual 10min row done

  2. Chelsea walker says:

    A- power clean 70kg attempted 75kg but landed in full squat 

    B- 4 min AMRAP at 65kg 15reps

    Cond: 12 min EMOM 

    12 burpees each rpund

    5 UB t2b kept it to what i knew u could do UB 

  3. Kalani says:

    A- power clean 55kg (attempted 57.5kg)

    B- 4min AMRAP @ 50kg -8 reps (power cleans were messy) 

    Conditioning: 12min EMOM 

    Did 12 burpees for all but 2 rounds where I only got 10  burpees in

    Had 8 T2B each time though