CrossFit 42 South

WOD: Wednesday the 11th June 2014


We are now on instagram. On this page you'll see a lot of my personal stuff (get to know Maso and his awesome fudge diet lol) and I'll be posting stuff about you guys, the members, the people who make up CrossFit MSD. You'll see me with my camera out etc and this is because we are making a video for the website for new people to see what CrossFit is, and to have some cool footage of you guys being bad ass

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GPP

Strength

Deadlift 5rm (NOT T&G)

 

Conditioning

21-15-9 of:

Deadlifts 100/70kg

Strict pull ups

Ab mat sit ups

 

Midline

4 rounds of:

:30 side plank

:30 side plank

:30 rest

*Scale work time if you can’t hold this long with perfect form. Maybe do :20 each side.


COMP

Weightlifting

A) Snatch 5×3

*Build each set. Start around 70% of max if possible. Get as heavy as possible. If you miss, start the set again. If you miss again, move onto the next set.

 

B) 5×3 snatch pulls

*Build per set. Start at your heaviest 3 from A and build from there. Focus is on keeping good form over just throwing the weight up there.

 

Strength

Deadlift 5rm (NOT T&G)

 

Skill

EMOM for 10min

6-12 UB c2b pull ups

*Pick a number that is maintainable. Add a rep each week.

 

Midline

50 hip extensions

*Not for time. Break up as needed. Quality is key

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2 Responses to “WOD: Wednesday the 11th June 2014”

  1. Bom says:

    Snatch – 37.5 to 55kg

    Snatch pull – 55kg to 65kg

    Deadlift – 135kg

    EMOM – Started out like a hero at 7 C2Bs then crashed and burned like a villain down to 4 pull-ups towards the end, terrible!

    Then nailed the hip extensions.

  2. lucy says:

    Snatch 40-55kg had 2 at 60kg but failed 3rd rep

    Snatch Pulls 60-75kg

    Deadlift 115kg

    EMOM- Stuck with 6 reps and got thru all the rounds

    Hip extensions done