CrossFit 42 South

WOD: Tuesday the 24th March 2015

CrossFit Class

Warm up

3 sets of:

200m run

10m inch worm

20m bear crawl

:30 plank hold (PERFECT)

 

Take 4 lifts to build up to a tough 5 rep thruster

*This should not be a max at all

 

Conditioning

For time:

50 cal row

40 box jumps 24/20”

50 burpees

40 thrusters 30/20kg

*20min cut off

 


Comp group

 

Strength

Weighted pull ups

1xME @ 95%

1xME @ 90%

1x ME @ 85%

1x ME @ 80%

1x ME kipping c2b

Rest 2:00 between sets.

*Same as last week but an extra set at 80% and kipping c2b.

 

Conditioning

EMOM for 20min

Odd- 8 KBS 32/24kg + 3-6 UB t2b

Even- row 12/10 cals

*T2b should be fast and smooth. Row should be uncomfortable but sustainable over 10 sets

 
Be sure to share this with your friends and family…. 

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2 Responses to “WOD: Tuesday the 24th March 2015”

  1. Lucy says:

    1 ME@ 95%-9.5kg -7

    1 ME@90%-9kg – 6

    1 ME @85%- 8.5kg – 5

    1 ME @ 80% – 8kg -5

    1 ME C2B- 15 rreps

    conditioning EMOM done all rounds  with 5t2b and 10cal row

    3×10 wall balls 9kg

  2. chelsea walker says:

    7 strict pull ups aim was atleast 10 but lats and shoulder bit sore

    conditioning EMOM complete

    8 kbs @ 24kg

    6 t2b UB for all rounds beside last 2 as tore hands

    10 cal row