CrossFit 42 South

WOD: Tuesday the 20th May 2014

GPP

Strength

Back squats 3×5

*Heavier then last time by 2.5kg. For a lot of you this is starting to get really heavy. If you need to use the same weight and make it feel better or just go up in smaller amounts.

 

Conditioning

5 sets for total working time of:

7 front squats @ 50% of back squats

200m run

-Rest 3min

*To get the most out of this workout you need to go BALLS TO THE WALL on each set. Earn your rest on this one


COMP

Weightlifting

Start at 50% of your max snatch and then EMOM until max 1xhang snatch add 2.5-5kg

*Amount of weight depends on your max. Try to get at least 10 lifts in and anything over that should be reaching max.

 

Strength

Back squat 5rm

*Get after it. Have fun. This is a transition week from all the squatting you have done

 

Conditioning

GPP WOD. But this may suck a little more as it’s based of your 5rm and not your 3×5 HAHAHAHA

 


Regionals are now over for Australia. This is how things wrapped up. 

 

20140520-183320.jpg

3 Responses to “WOD: Tuesday the 20th May 2014”

  1. Nikki says:

    Snatch emom – 35 – 60kg 13mins 

    back squat 5rm – 100kg 

    7 front squats@ 50kg 

    200m run 

    3 mins rest         = 17.03 

  2. Snarey says:

    BS 1rm 150kg

    snatch EMOM 40-77.5 14 lifts

    Strict press 3×5 55kg

    body weight pull ups 3×5

  3. Lucy says:

    Snatch emom started at 35kg finished at 60kg add 2.5kg each lift and failed 62.5kg twice

    5rm back squat 105kg

    conditioning @52.5kg 17:48

    outlaw connectivity done