CrossFit 42 South

WOD: Tuesday the 30th December 2014

GPP
Skill
Take 15min before the wod to build up to a heavy-ish 5rm hang power snatch.
*heavier then the workout. Heavy but perfect.

conditioning
15min amrap of:
10 hang power snatch 40/30kg
10 burpees
10 c2b pull ups

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comp

all of it
A) 30 power cleans for time 70/50kg

-Rest 5:00

B) row 2km for time

-rest 5:00

C) 50 c2b pull ups for time
*every break is 5 burpees

-rest 5:00

D) 5min amrap of:
7 power snatch 40/30kg
5 burpees

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2 Responses to “WOD: Tuesday the 30th December 2014”

  1. Bom says:

    Conditioning –

    Power Cleans @ 60kg – 3:18

    2k Row – 7:50

    50 C2B Pullups – 7ish mins? The clocked stopped at 5 mins in when I had 15 to go.

    5 Min AMRAP – Completed 3 rounds.

  2. Lucy says:

    Power cleans @50kg -2.16
    2km row – 7.58
    50 c2b pull ups – 6.00
    Amrap – 4+1