CrossFit 42 South

WOD: Wednesday the 14th of January

GPP

Strength
Deadlift
3rm
*Slightly heavier then last week if possible.
 
Conditioning
12min AMRAP of:
5 wall climbs
15 burpees
20 box jumps


COMP

Conditioning
A) 3 sets of:
5 hang power snatch t&g (heavy and build each set)
ME UB t2b
-rest 3:00
*No rest from hps to t2b. Go heavy on the hps and build each set
B) 3 sets of:
5 deadlifts T&G (heavy and build each set)
20 cal air bike AFAP
-rest 3:00
*No rest from dl to ab. Go hard on the bike
 

Then go for a moderate jog 10-15min.


 

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2 Responses to “WOD: Wednesday the 14th of January”

  1. Lucy says:

    3 sets hang power snatch then max effort ub t2b

    45kg – 15

    50kg – 16

    55kg – 15

    3sets 5 deadlifts then 20 cal airbike

    90kg

    100kg

    110kg around 65rpm for the bike 

    ran to the toilets at the yaught club about 13mins was very windy!!!!

  2. Chelsea walker says:

    3 sets of 5 hang power snatch t&g and max effort t2b

    40kg – 4

    45kg – 6 

    50 – 6 ( only got 4 hang power snatches last one slipped out of hands)

    3 sets of 5 deadlifts t&g and 20 cal airbike

    85kg

    95kg 

    105kg 

    rowed for 10 mins couldn't run due to sore toe