CrossFit 42 South

WOD: Wednesday the 17th June 2015

CrossFit Class

Warm up

2 sets of:

21 walking lunges (hands overhead)

15 band good mornings

9 strict toe 2 bar

 

Strength

Deadlift 5rm

*Add weight from last week if possible. Otherwise, drop the load back. Hit sets at 80 and 90% of working weight.

 

Conditioning

3 rounds for time of:

75 air squats

50 sit ups

25 KBS 32/24kg

 


Comp group

Strength

Overhead squats 6-6-6

 

Barbell Conditioning

Teams of 3:

A. 7min AMRAP of Thrusters:

50 reps at 40/30

50 reps at 50/35

AMRAP at 60/40

 

3 min Rest

 

B. 7min AMRAP of Hang Power Clean:

50 reps at 60/40

50 reps at 70/47.5

AMRAP at 85/60

 

3 min Rest

 

C. 7min AMRAP of Dead Lift:

50 reps at 80/60

50 reps at 100/70

AMRAP at 120/85

*If you don’t have a team of 3 go in 2s and do 40/40/ME. If you are solo, go 20/20/ME with 1min on, 1min off.

 

Conditioning

6min AMRAP of:

12 Power Snatch, 40/30

12 Wall Ball

12 Row for Cals


This is Tegan. She has been going hard as fuck since she started training with us. She has even put her name on the board 2 times already. She trains at 5:30am. Keep going hard dude…. 

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2 Responses to “WOD: Wednesday the 17th June 2015”

  1. Lucy says:

    OHS – 55-60-65kg

    A) 26reps @ 40kg

    B) 15reps @ 60kg

    C) 18reps @ 85kg

    AMRAP – 2+7 I was absolutely wrecked by this stage lol and talk about cramp in my toe if cramps could kill is be dead!!! 

  2. Nikki says:

    Front squats – 6-6-6 @ 65kg 75kg 80kg 

    7min amrap – back squats 

    20@40kg.  20@50kg.  ME@60kg = 16 

    7min amrap – deadlifts 

    20@60kg.  20@70kg.  ME@85kg = 10 

    6min amrap 

    12 cal row / 12 kb squats  / 12 kb swings 

    = 2 + 9