CrossFit 42 South

WOD: Tuesday the 21st July 2015

CrossFit Class

Warm up

3 sets of:

10 russian KBS

10m each way banded lateral walks

:45 plank hold (SQUEEZE tight)

 

Conditioning

Deadlifts

10-8-6-4-2

*Build each set; refer to the 10-7-5-3 we did a few weeks back and make sets heavier.

 

Conditioning

6 sets of:

1min ME double unders

1min rest

*During rest, accumulate :40 plank hold. So it’s not really rest ;


 

Comp group

Weightlifting
15min EMOM

1x Clean and jerk @ 85%

 

Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

 

Gymnastics Conditioning
25 bar muscle ups for quality.

*Try do in as big UB sets as possible.

Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds


 

https://www.youtube.com/watch?v=Uu7ZqjIzfvQ

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2 Responses to “WOD: Tuesday the 21st July 2015”

  1. Lucy says:

    15min EMOM power clean push jerk -65kg

    5×2 push press 60kg

    25 bar mu – 7, 5,4,5,4 didn’t time

    5 rounds didn’t time but did the work

  2. Chelsea says:

    15 min EMOM clean and jerk

    3@70kg
    2@75kg failed on 3rd so dropped back to 70kg
    10@70kg

    These felt terrible tigh left shoulder, bicep and wrist

    5×2 push press @ 50kg
    2×20 strict dumbbell press couldn’t do 20 so just did 4×10

    25 bar mu’s not timed
    20 with blue band
    3 red band
    Attempted with orange but tore hands

    Conditioning did ring rows couldn’t do c2b due to tearing hands and bit slow but whole left arm pretty tight and sore
    4:03
    4:30
    3:30
    4:27
    4:30