CrossFit 42 South

WOD: Wednesday the 10th June 2015

CrossFit Class

Warm up

EMOM for 6min

5 wall squats + 5 push ups + 1 broad jump

Strength

Back squats 3×5

*Add weight from last week

Conditioning

5 rounds for time of:

15 box jumps 24/20”

10 t2b

5 wall climbs


Comp group

Weightlifting

5 sets of the following:

1x Snatch balance

3x OHS

*Start heavy and get heavier but keep these perfect.  

 

Conditioning

“Amanda”

9-7-5 of:

Muscle ups

Squat snatch 60/40kg

 

-Rest 5:00

 

100 double unders

100 cal row

100 double unders


Thank you to all those who have supported me to achieve this. 

Also, Lucy will be getting one of these also. Well done mate. Well deserved buddy….. 

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3 Responses to “WOD: Wednesday the 10th June 2015”

  1. Chelsea walker says:

    5 sets of 1x Snatch balance + 3 x OHS 

    50,50,52.5,55,60 

    felt easy until the 60kg had to really engage core to stabiles Over head position 

    Amanda

    9-7-5 of:

    banded muscle up progressions 

    squat snatch 40kg

    rest 5 mins 

    100 Du's unbroken

    100 cal row

    100 Du's broken several times 

     

     

     

  2. Lucy says:

    Snatch balance + OHS -55kg

    Amanda – 11.59

    100 double under

    100 calorie row 

    100 double unders – 8.04 or something