CrossFit 42 South

WOD: Tuesday the 20th May 2014



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.



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



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.



Back squat 5rm

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



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. 



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