CrossFit 42 South

WOD: Tuesday the 6th of January

GPP

Strength 
A) Deadlift 3rm
*Heavier then last 5rm. Try go heavier then your set of 3 from last weeks 5-4-3-2
 
B) Then build up to a max 100m farmer carry
*50m up, 50m back. Can drop and reset at the 50m for :10 max. Please be sure that collars are on tight. Triple check as they could come loose and you could die.
 


COMP

Skill
EMOM for 10min
3-5 muscle ups
 
 
Conditioning
21 deadlifts 100/70kg
30 cal row
21 burpees over the erg
15 power cleans 80/55kg
30 cal row
15 burpees over erg
9 power snatch 60/40kg
9 burpees over erg
30 cal row


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4 Responses to “WOD: Tuesday the 6th of January”

  1. Nikki says:

    10 min emom – 2 muscle ups/ missed 1 rep for 3 rounds and only got 1 in but did 3 more reps after the 10 mins to the extra reps 

    Conditioning – 18.48  (F@#% you rower)

  2. Chelsea walker says:

    Practicing strict pull up on rings for first 5 mins

    last 5 mins practicing swing and getting hips parallel with rings 

    conditioning 17:27 rx burpees over the rower sucked ass 

     

  3. Anonymous says:

    muscle up EMOM – 3,3,3,3 then 2's for the rest

    didnt do programed comditioning because of my back, just did 3 rounds 400m row,15 over erg burpees – 10.40

  4. LUCY says:

    that was me lol