CrossFit 42 South

WOD: Tuesday the 9th June 2015

CrossFit Class

Warm up

3 sets of:

20 band good mornings

10 sit ups

 

Strength

Deadlift 5rm

*Hit sets at 80% and 90% of working weight. Add weight from last week.

 

Conditioning

10min AMRAP of:

10 burpees

20 wall balls 


Comp group

Weightlifting

EMOM till max

1x snatch

*Start at 40% of last weeks double and add 5% till you max out. Round to the nearest kilo to make plate changes easier etc.

 

Strength

Back squats 5×3

Conditioning

10min AMRAP of:

10 burpees

20 wall balls

-Rest 2:00

2 rounds for time of:

20 t2b

20 alternating pistols


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3 Responses to “WOD: Tuesday the 9th June 2015”

  1. Lucy says:

    Snatch 35-65kg

    back squat 5×3 at 90kg

    AMRAP – 5 + 5

    2RFT – 4.41rx

  2. Nikki says:

    Snatch 35kg – 62.5 

    back squat 5×3 – 95kg super tight hips had nothing

    amrap – 4+10 

    2 rounds 4.46 

  3. Chelsea walker says:

    EMOM snatch 

    28-62.5 failing 65

    backsquat 5×3 @ 100kg

    AMRAP

    6rnds + 1 rxd 

    2 rounds 6:02rxd legs and shoulders gone