CrossFit 42 South

WOD: Wednesday the 18th February 2015

CrossFit Class

Warm up/skill

To complete before group work:

4 sets of:

10 cal row (tough)

10 shoulder pass throughs

10 Wall squats

 

As a group build do a tough but not a max 5rep overhead squat.

 

Conditioning

“Nancy AMRAP”

20min AMRAP of:

400m run

15 overhead squats 42.5/30kg

*Try to go as close to rxd today. Nancy is 5 rounds for time but for most of you this weight on the ohs is tough. If you can only manage 3-5 reps at a time scale. If you can get 8-12 in one set then don’t scale.

 


Comp group

Weightlifting

Take 10min to build to a tough triple power snatch

*Not touch and go but fast drop and reset.

 

Conditioning

“Open WOD 14.2”

From 0:00-3:00

2 rounds of: ?

10 overhead squats, 42.5/30kg?

10 chest-to-bar pull-ups

 

From 3:00-6:00

2 rounds of:

12 overhead squats, 42.5/30kg

12 chest-to-bar pull-ups

 

From 6:00-9:00

2 rounds of:

14 overhead squats, 42.5/30kg

14 chest-to-bar pull-ups

 

etc… Continuing same pattern till you no longer complete the reps in the same frame

(null)

2 Responses to “WOD: Wednesday the 18th February 2015”

  1. Lucy says:

    129 reps – only 14 better than last year!