CrossFit 42 South

WOD: Tuesday the 22nd April 2014


Hope everyone has had an awesome rest over the long weekend. You should all be in today and ready to crush your workout. 


GPP

Strength

A1) Back squat 3×5 – rest :30

*Add 2.5kg to last session

 

A2) 3×5 weighted pull ups –rest 1:00

 

Conditioning

3 rounds for time of:

400m run

30 wall balls 9/7kg

 

Competition

Strength

Back squat 3×10 @ 65% of your 1rm

 

Weightlifting/strength

A) Hang snatch 5×3 –rest 1:00

*Heavier then last week while still maintaining good form

B1) Strict weighted pull ups 3×5 – rest :45 secs

B2) 3×5 snatch first pull 105-110% (3 sec pause at then knee) – rest 1:00

*Heavy put perfect form

 

Conditioning

7min AMRAP of:

4 c2b pull ups

12/10 cal row

8 c2b pull ups

12/10 cal row

12 c2b pull ups

12/10 cal row

16 c3b pull ups

12/10 cal row

etc…

 

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7 Responses to “WOD: Tuesday the 22nd April 2014”

  1. Ty says:

    Hello all hope everybody is well, the barbell bell podcast is a very informative listen it's a must if you all want to recover and GROW

  2. Nikki says:

    Back squat @72.5 x 10 

    Hang snatch – xxx

    Weighted pullups @5kg

    first pull – xxx

    7min amrap – finished the set of 16 plus the row and 6 c2b into the next set 

  3. G says:

    Backsquat 3×10 @100kg

    5×3 hangsnatch @55kg

    snatch first pull 3×5 @85kg

    3×5 weightedpullups @16kg

    conditioning – got 13c2b into the set of 20

  4. Lucy says:

    Back squat 3×10@71kg
    Hang snatch 5×3@47.5kg
    Pull ups 3×5 @5kg (broke last set into 3and2)
    First pull-form work with 70kg

    Conditioning 73reps got 16’s done and into the row

  5. Snarey says:

    BS 100kg

    snatch 50kg

    b1 12kg

    b2  85kg

    cond. 76 reps

  6. Mitch says:

    BS 81kg

    hang snatch 52.5kg

    b1 12kg

    b2 70kg

    amrap 76 reps

    felt good today. Especially the hang snatches

  7. Snoopy loopy says:

    Bs-112.5

    Hang snatch-62.5

    B1-5kg

    B2-90kg

    Didn’t condition as it was too late